How I’m Taking Charge of My Bone Health—Now, Not Later

As a woman in my 30s, bone health isn’t something that’s often talked about in my circles—but it should be. Especially for women like me: smaller-framed, white, and statistically more prone to osteoporosis as we age. I’ve seen firsthand what happens when we wait too long to care about our bones—and let’s just say I’m not about that life.

My side hustle might surprise you: I work as a contract rep for a medical device company that offers vertebral cement. Yep, it's exactly what it sounds like—cement that gets placed inside fractured vertebrae in elderly patients to help restore function and reduce pain. I’ve seen patients go from barely able to stand to walking out of the hospital post-procedure. It’s powerful—but it also drives home a truth I can’t ignore: mobility is everything.

That’s why I’ve decided to take osteoporosis prevention seriously—now.

1. Why I Walk Daily with a Weighted Vest

Weight-bearing activity is one of the best things you can do for your bones. But I wanted to take it a step further. I walk 3–5 miles a day, and recently I started wearing this weighted vest to boost the impact.

Here’s why it matters:

Regular walking helps maintain bone density. Add a weighted vest, and you’re applying safe, consistent resistance that encourages your body to build stronger bones. It also helps with posture and strengthens stabilizing muscles around the spine and hips—two common sites for osteoporotic fractures.

2. Rebounding for Bone + Lymphatic Health

Yep, I bounce on a rebounder (aka mini trampoline) like a kid in the 90s—and it’s one of my favorite low-impact ways to strengthen bones and improve circulation. The gentle resistance and motion are incredible for balance, lymphatic drainage, and stimulating bone growth without stress on the joints.

Plus, let’s be real—it’s way more fun than a stair stepper. Here is the one I use.

3. Creatine Isn’t Just for Gym Bros

Adding creatine to your diet can support muscle preservation, which directly supports bone health as we age. Research is showing that creatine, when paired with resistance training, can help reduce bone loss and improve strength in postmenopausal women.

I use this flavorless creatine and mix it into my coffee or protein shake. It dissolves easily and gives my muscles (and bones) a daily boost without changing the taste.

4. What I’ve Learned from the Front Lines

Working with patients who’ve experienced vertebral fractures has been eye-opening. It’s taught me that prevention truly is the best medicine. The procedures we do restore quality of life—but the real win is not needing the procedure in the first place.

If you’re looking to dive deeper into natural approaches to bone health, I highly recommend Save Our Bones. It’s full of evidence-backed advice on diet, movement, and lifestyle support to strengthen your bones without relying solely on medications.

Bottom line?

I want to stay strong, mobile, and independent for as long as possible—not just for me, but for my son. My goal is to be the kind of mom (and hopefully future grandma) who’s chasing kids through the yard, not stuck on the sidelines.

If you’ve been waiting for a sign to prioritize your bone health—this is it. Start small. Move more. Lift something. Bounce a little. And add that scoop of creatine to your coffee, friend.

You’ll thank yourself later.