Why Bone Health Matters (and How to Improve It at Any Age)
May is National Osteoporosis Awareness & Prevention Month, which makes it the perfect time to focus on an essential—yet often overlooked—aspect of your health: your bones.
Your skeletal system does more than just hold you upright. Bones store essential minerals, protect vital organs, support movement, and play a key role in longevity and independence as we age. Yet, osteoporosis and low bone density are incredibly common—especially in older adults. In fact, 1 in 2 women and up to 1 in 4 men over the age of 50 will break a bone due to osteoporosis in their lifetime. Whether you’re in your 30s and building strength, or in your 60s and maintaining it, bone health deserves your attention.
At DexaFit Nashua, we use gold-standard DEXA scans to assess bone density and overall body composition, helping you take a data-driven approach to long-term wellness.
What Is Bone Density and Why Is It Important?
Bone density refers to the amount of minerals (mainly calcium and phosphorus) in your bones. Higher density means stronger, more resilient bones. Lower density increases the risk of fractures—particularly in the hips, spine, and wrists.
If you’ve had a DEXA scan with us, you might remember us asking you to guess the weight of your skeleton. We love this question because the answer is almost always surprising—most people are shocked to discover just how little bone mineral content they actually have. It’s a powerful reminder of how precious our bone mass is, and why it’s so important to protect and preserve it as we age.
Unfortunately, bone loss is often “silent.” Most people don’t realize their bones are weakening until they experience a fracture or are diagnosed with osteopenia or osteoporosis. Early detection is key—and that’s where DEXA scans come in.
It’s easy to think of bones as hard, lifeless structures—but in reality, bones are living tissue that is constantly being broken down and rebuilt. This continuous process, called remodeling, helps maintain bone strength and mineral balance throughout your life. Specialized cells called osteoclasts break down old or damaged bone, while osteoblasts build new bone in its place. This dynamic activity is influenced by everything from your diet and hormones to exercise and age, making it all the more important to support your bones through healthy lifestyle choices.
Who Should Be Concerned About Bone Health?
Bone health matters at every age, but certain groups are more at risk:
Women over 40, especially postmenopausal women
Men over 50
Athletes and highly active individuals with low body fat
Individuals with certain medical conditions like hyperthyroidism, diabetes, vitamin deficiencies, eating disorders, bariatric surgery, cancer, celiac disease, and autoimmune diseases
Individuals taking certain medications like long-term use of corticosteroids or other high-risk medications
People with a family history of osteoporosis
Anyone with a sedentary lifestyle or nutrient-poor diet
5 Ways to Improve and Maintain Bone Health
1. Get a Baseline with a DEXA Scan
The DEXA scan is the most accurate and reliable tool to measure Bone Mineral Density (BMD). It’s quick, painless, and non-invasive—and gives you a crystal-clear view of your bone health. Knowing your baseline allows you to track progress over time and make data-informed decisions.
2. Fuel Your Bones with Calcium and Vitamins D & K
Calcium builds and maintains bone structure. You’ll find it in dairy, leafy greens, almonds, and fortified foods.
Vitamin D helps your body absorb calcium. Get it from sun exposure, fatty fish, egg yolks, or a supplement.
Vitamin K2 ensures calcium ends up in your bones—not your arteries. It activates proteins that direct calcium where it belongs. Top food sources include leafy greens, fermented foods (like natto), and grass-fed dairy. K2 is especially important if you’re supplementing with calcium and vitamin D.
3. Incorporate Weight-Bearing and Resistance Exercise
Bone is living tissue that responds to load and stress. Exercises like:
Walking or hiking
Strength training with heavy weights
Jumping and bounding
…can help maintain and even increase bone mass. Aim for at least 2–3 sessions per week that include impact and resistance elements.
4. Avoid Bone-Depleting Habits
Limit or avoid:
Smoking
Excessive alcohol consumption
Highly processed foods and added sugars
Long periods of inactivity
Focus instead on whole-food nutrition, hydration, and regular movement.
5. Monitor Your Bone Health Over Time
Bone changes happen slowly—but that doesn’t mean they should go unnoticed. An annual or semi-annual DEXA scan allows you to track subtle shifts and stay ahead of potential issues.
At DexaFit Nashua, we help interpret your results and provide clarity on how your bone health fits into your larger health and fitness goals.
Take Action This Osteoporosis Awareness Month
Bone health is foundational to your fitness, mobility, and quality of life—and it’s never too early (or too late) to take charge. Whether you want to build bone strength, monitor changes, or get peace of mind, the first step is simple: Book a DEXA Scan.
About DexaFit Nashua
DexaFit Nashua provides advanced health testing to help you optimize performance, longevity, and body composition. Located in Nashua, New Hampshire, we specialize in DEXA scans, VO2 Max testing, Resting Metabolic Rate (RMR) testing, and more. Our team is dedicated to helping clients get clear, science-based insights into their health, fitness, and fat loss goals.