May is Osteoporosis Awareness Month.

Osteoporosis means your bones have become very weak and thin. 

When bones are healthy, they’re strong and full of minerals like calcium. 

But with osteoporosis, bones lose those minerals and become more fragile. 

That means they can break more easily, even from a small fall.

Osteopenia is like a warning sign. 

It means your bones aren’t as strong as they should be, but they’re not quite as weak as in osteoporosis. 

It’s a sign that bone loss is starting, and it’s a chance to take action before it gets worse.

DEXA scans (which measure body fat, lean muscle, and bone density) aren’t recommended until age 65, and by then, it’s often too late.

Here are a few important statistics:

About 18.8% of women aged 50 and older in the U.S. have osteoporosis in their hips or spine.

One in three women and one in five men over the age of 50 will break a bone due to osteoporosis.

Each year, 300,000 older adults are hospitalized for hip fractures, and over 70% of those cases are women.

Falls are the leading cause of injury-related death in adults aged 65 and older.

These numbers are preventable.

Your bone health is deeply connected to your gut health and blood sugar balance.

I did a DEXA scan and was surprised to find I have osteopenia despite eating well and strength training four days a week.

I was told to take an expensive bone-building supplement.

The more I thought about it, I wondered if I was absorbing the nutrients from my food.

After doing a GI Map, it was clear that even though I was eating well, I wasn’t absorbing the nutrients I was consuming.

Many of the women I work with aim to stay strong, active, and energized as they age. 

They're often surprised to learn that protecting their bones isn't just about taking calcium supplements. 

It’s about eating whole, real foods and absorbing the nutrients from them.

You must be incorporating strength training into your daily routine.

Your gut and blood sugar play a big role in bone strength.

Inside your digestive system lives a community of trillions of tiny organisms called the gut microbiome. 

These microbes don’t just help digest your food. 

They also support your immune system, influence your hormones, and even help keep your bones strong.

When your gut is healthy, you can absorb key nutrients like calcium, magnesium, and vitamin D.

These nutrients are essential for building and maintaining strong bones. 

A healthy gut also produces beneficial compounds that help your body create new bone and slow down bone loss. 

Gut health also helps regulate hormones like estrogen, which is critical for women in midlife and after menopause.

Blood sugar balance also plays a powerful role in bone health. 

When blood sugar levels stay high for too long, it can lead to damage inside the body, including in the bones. 

High blood sugar creates harmful molecules called advanced glycation end products (AGEs), which increase inflammation, make bone tissue stiff, weak, and prone to fractures. 

When blood sugar levels are stable, your body can build stronger, more resilient bones.

So what can you do?

Start by focusing on a diet rich in real, whole foods: fresh vegetables and fruits, quality proteins, and healthy fats like avocado, olive oil, nuts, and seeds. 

Reducing processed foods and added sugars can help stabilize your blood sugar and protect your gut microbiome. 

Moving your body through weight-bearing exercises, like walking or strength training, supports both your bones and your metabolism. 

Nourishing your gut with fiber, fermented foods, and probiotics helps maintain the balance of healthy gut bacteria.

Sometimes, even with your best efforts, there are hidden imbalances that need a deeper look.

This is where I use a tool called the GI Map, a clinical, FDA-approved lab test that gives a detailed picture of your gut health. 

It helps identify things like inflammation, hidden infections, imbalances in gut bacteria, and digestive issues that may be silently impacting your bone strength, blood sugar, and energy levels.

When we understand what’s going on at the root, we can create a targeted plan to support your gut, metabolism, and bones so you feel strong, stable, and supported at every stage of life.

If you’ve never thought about how your gut or blood sugar health connects to your bones, you’re not alone.

If you want some inspiration for maintaining your strength as you age, here's a 100-year-old woman who still goes to the gym and exercises.