We’re often obsessed with tracking our weight and waist size, but have you ever considered measuring your height?

Most people don’t, yet height loss can be an early warning sign of osteoporosis—a condition that weakens bones, making them fragile and prone to fractures. If you’re over 40, checking your height once a year is just as necessary as stepping on the scale.

Signs You Shouldn’t Ignore

Osteoporosis is often called the “silent disease” because it usually doesn’t show symptoms until a fracture occurs. However, some warning signs include:

• Severe back or neck pain
• Loss of height over time
• Stooped or hunched posture (kyphosis)
• Receding gums (linked to bone loss in the jaw)
• Weak grip strength
• Sudden fractures, even from minor falls

Height Loss: A Red Flag for Bone Health

People typically lose about 1 cm every 10 years after turning 40. However, noticing more significant height loss could mean your bones weaken and your spine collapses due to osteoporosis. Significant bone loss may have already happened by the time a fracture occurs. That’s why prevention is key!

How to Prevent Osteoporosis Naturally

1. Optimize Your Nutrition for Stronger Bones

Most people only focus on calcium for bone health, but bones comprise 24 trace and 12 main minerals. Instead of relying on calcium supplements, which studies show may increase cardiovascular risk, aim to get your nutrients from whole foods:

• Calcium-Rich Foods: Sesame seeds, leafy greens, bok choy, almonds, tahini, sardines, and broccoli
• Magnesium: Nuts, seeds, dark leafy greens, and whole grains (magnesium is essential for calcium absorption)
• Vitamin D: Sun exposure, fatty fish, mushrooms and eggs (consider supplementation during winters or if there is not enough sunlight where you live)
• Collagen & Protein: Bone broth, grass-fed meat, liver and legumes

2. Avoid Acid-Forming Foods That Weaken Bones

Many people think dairy is good for bones, but cow’s milk is highly acid-forming in the body. Calcium is pulled from the bones to neutralize acidity, weakening them over time. Instead, opt for plant-based calcium sources and avoid excess:

• Processed sugar
• Excess caffeine and fizzy drinks
• High sodium intake
• Excess animal protein (balance with plant-based protein)

3. Exercise: Weight Training is Non-Negotiable

Bones respond to stress! Strength training and weight-bearing exercises increase calcium deposition in bones, helping to maintain their density.(Ref)

Lift Weights: Resistance training 3x per week strengthens bones and muscles.
Weighted Vest: Wear a weighted vest while walking for added resistance
Yoga & Pilates: Improves balance, flexibility, and reduces fall risk

Did You Know? Lack of bone stress can cause up to 1% bone mass loss per week! That’s why regular movement is essential.

4. Creatine for Bone and Muscle Strength

Most people think creatine is just for bodybuilders, but it’s essential for women over 40!
Women naturally have 70-80% less creatine stored in their muscles than men, making supplementation beneficial for maintaining muscle strength, bone health, and brain function.

• Creatine boosts ATP production, improving energy levels
• Supports bone mineral density, reducing fracture risk
• Helps regulate blood sugar levels
• Improves cognitive function and memory

Best Type? Creatine Monohydrate—simple, effective, and well-researched.(Ref)

5. Manage Stress & Prioritize Sleep

Chronic stress and poor sleep weaken bones and increase fracture risk. Elevated cortisol disrupts calcium absorption and can contribute to osteoporosis, inflammation, and muscle loss.

Reduce Stress: Breathwork, meditation, herbal teas (valerian root, passionflower)
Improve Sleep: Magnesium glycinate, red light before bed, and a consistent bedtime routine

6. Maintain Healthy Blood Sugar Levels

One good way to balance blood sugar is to eat foods in the correct order:

• Start with fiber – Slows glucose absorption and prevents blood sugar spikes.
• Follow with protein and healthy fats – Helps stabilize blood sugar and keeps you full longer.
• End with quality carbohydrates – Choose fiber-rich, nutritious options like quinoa, sweet potatoes, and legumes.

Studies show high fasting glucose levels are linked to decreased bone density and fracture risk. Managing your blood sugar helps protect both your metabolism and skeletal health.

• Prioritize protein and healthy fats in meals
• Avoid refined carbs and sugar spikes
• Use berberine or cinnamon to support glucose regulation

Summary: 

1- Measure your height annually and track any loss
2- Ask your doctor about bone density testing (DEXA scan)
3- Take preventative steps now to maintain strong bones for life

Your bones are your foundation—protect them now so you can stay strong, active, and independent for years to come!