As women enter perimenopause and menopause, many start to notice shifts in their bodies—hormones fluctuate, energy levels change, and bone health becomes a central focus. Bone loss accelerates during this phase and the risk of osteoporosis increases. Most women know the basics: eat calcium-rich foods, get plenty of vitamin D, and do weight-bearing exercises. But what if there were some lesser-known, even fun ways to take care of your bones that go beyond the basics?

In this blog, we’ll explore some science-backed, but not-so-common, methods for maintaining and improving bone health during midlife. Let’s dive into these innovative strategies!
1. Dancing: An Unconventional (and Fun) Way to Strengthen Bones
Why It Works:
Dancing might seem like a recreational activity, but it’s actually a powerful form of weight-bearing exercise that can significantly improve bone health. The key to bone strength lies in how much you use them. Dancing involves constant movement and putting weight on your bones, particularly in the hips, legs, and spine, which helps stimulate bone remodeling.
The Science:
Weight-bearing exercises encourage osteoblasts, the cells responsible for bone formation, to produce new bone tissue. Studies show that high-impact movements, like those found in dancing, increase bone density, particularly in postmenopausal women. Plus, the varied movements in dancing engage multiple muscle groups, improving balance and reducing the risk of falls—a crucial factor in protecting bones as we age.
How to Get Started:
Whether it’s salsa, ballroom, or a good old-fashioned dance party in your living room, dancing is an enjoyable way to care for your bones while having fun. Aim for at least 30 minutes of dancing several times a week to see benefits.
2. Prunes: A Surprising Superfood for Bone Health
Why It Works:
It might sound like an old wives’ tale, but eating prunes can significantly benefit your bones. Prunes are rich in nutrients like potassium, vitamin K, and polyphenols, which have been shown to support bone density.
The Science:

Research has found that prunes have an anti-inflammatory effect, which helps to suppress bone resorption (the breakdown of bone). A 2011 study published in British Journal of Nutrition revealed that eating 5-6 prunes a day over six months increased bone density in postmenopausal women. The polyphenols in prunes may act as antioxidants, protecting osteoblasts and inhibiting osteoclast activity, which breaks down bone.
How to Get Started:
Add prunes to your morning smoothie or enjoy them as a midday snack. A small serving of 5-6 prunes a day can make a noticeable difference to your bone health over time.
3. Yoga and Tai Chi: Strengthen Your Bones While Balancing Your Mind
Why It Works:
Yoga and Tai Chi are low-impact, mind-body exercises that improve flexibility, balance, and posture. While they may not seem like typical bone-strengthening activities, they have been shown to help reduce the risk of fractures by improving muscle strength and coordination, which are critical as we age.

The Science:
A study published in Osteoporosis International showed that yoga can increase bone mineral density in the spine and hips when practiced regularly. Tai Chi, on the other hand, has been found to reduce the risk of falls by improving proprioception (the awareness of body positioning) and balance.
How to Get Started:
Incorporate 30 minutes of yoga or Tai Chi into your daily routine. Look for poses like Warrior II, Tree Pose, and Chair Pose, which emphasize balance and weight-bearing on the lower body—key areas for bone health.
4. Whole-Body Vibration Therapy: Shaking Things Up for Stronger Bones
Why It Works:
Whole-body vibration (WBV) therapy involves standing on a platform that sends subtle vibrations through your body. These vibrations stimulate muscle contractions and, in turn, activate osteoblasts, promoting bone formation.
The Science:
Multiple studies have demonstrated the benefits of WBV therapy for bone density. A study published in The Journal of Bone and Mineral Research found that postmenopausal women who used WBV therapy saw improvements in bone density in the hips and spine. The therapy’s ability to improve muscle strength also reduces the risk of falls, further protecting bones.
How to Get Started:
Many gyms now offer whole-body vibration machines, but you can also invest in a home unit. Aim for 10-15 minutes of WBV therapy several times a week, starting with low-intensity vibrations and gradually increasing as your body adjusts.
5. Bone Broth: Sip Your Way to Stronger Bones
Why It Works:
Bone broth has gained popularity for its numerous health benefits, one of which is supporting bone health. It’s packed with collagen, gelatin, and amino acids like glycine and proline, all of which contribute to joint and bone strength.
The Science:
Collagen is a key component of bone structure, making up about 30% of our bones. Drinking bone broth can help maintain bone mass, particularly during the rapid bone loss that occurs in perimenopause and menopause. It’s also rich in minerals like calcium, magnesium, and phosphorus, which are crucial for bone maintenance.
How to Get Started:
You can make your own bone broth by simmering bones (from chicken, beef, or fish) for 12-24 hours, or buy high-quality pre-made broth. Enjoy a warm cup of bone broth daily to give your bones a nourishing boost.
6. Gardening: Grow Your Own Strength
Why It Works:
Gardening might seem like a relaxing hobby, but it’s also a surprisingly effective way to take care of your bones. Activities like digging, lifting, and squatting provide weight-bearing movements that help maintain bone density, especially in the legs, hips, and arms.
The Science:
Physical activities that involve resistance and weight-bearing help stimulate the bone remodeling process. Gardening also has the added benefit of exposing you to sunlight, a natural source of vitamin D, which is essential for calcium absorption and bone health.
How to Get Started:
Even small gardening tasks, like weeding, planting, or carrying pots, provide a mini workout for your bones. Spend 20-30 minutes a few times a week tending to your garden, and you’ll not only enjoy fresh veggies but also stronger bones.
7. Jumping: A Childhood Activity with Adult Benefits
Why It Works:
You might think jumping is just for kids, but it’s actually a powerful way to boost bone density in midlife. Short, high-impact movements, like hopping or jumping, create forces that stimulate the bones to become stronger.
The Science:
A study published in The Journal of Bone and Mineral Research found that women who performed 10 jumps, twice a day, showed increased bone mass in their hips. The force exerted on the bones during jumping activates bone-forming cells, encouraging the production of new bone tissue.
How to Get Started:
You don’t need a trampoline—just incorporate a few small jumps into your daily routine. Start with 10 gentle jumps a day and work your way up to more. If you’re worried about joint impact, be sure to jump on a soft surface like grass or a yoga mat.
8. Sleep: A Night time Boost for Your Bones
Why It Works:
Getting enough sleep might be one of the most underrated ways to protect your bones. During sleep, your body goes into repair mode, producing growth hormones that help maintain bone density. Conversely, poor sleep has been linked to increased levels of cortisol, a hormone that accelerates bone loss.
The Science:
Studies have shown that sleep deprivation is associated with decreased bone mineral density. Growth hormone, which is secreted during deep sleep, plays a vital role in bone remodeling. Additionally, research indicates that women who consistently get 7-8 hours of sleep have better bone health outcomes.
How to Get Started:
To improve sleep quality, establish a consistent bedtime routine and create a sleep-friendly environment. Limit screen time before bed, and consider a magnesium supplement or herbal tea to promote relaxation.
9. Turmeric: A Spicy Solution for Bone Health
Why It Works:
Turmeric, the vibrant yellow spice used in many curries, contains curcumin, a compound known for its anti-inflammatory properties. What’s lesser-known is its potential role in supporting bone health by reducing inflammation that contributes to bone loss.
The Science:
Inflammation plays a significant role in bone resorption. A study published in Osteoporosis International found that curcumin may help reduce bone loss by inhibiting the activity of osteoclasts, the cells responsible for breaking down bone tissue. Adding turmeric to your diet could be a natural way to protect your bones.
How to Get Started:
Sprinkle turmeric into soups, smoothies, or curries, or enjoy a golden milk latte. Pair it with black pepper to enhance curcumin absorption and maximize the benefits.
Think Outside the Box for Bone Health
Maintaining bone health in midlife doesn’t have to be all about calcium pills and gym routines. By incorporating some of these unconventional, yet scientifically backed, methods into your daily life, you can support your bones in a fun and varied way.
From dancing to prunes, bone broth to yoga, these strategies offer unique and enjoyable ways to keep your bones strong as you transition through perimenopause and menopause. So, why not give one (or a few!) a try?
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