When we think about bone health, many of us are transported back to schoolyard posters urging us to drink milk for strong bones. But the real story of how to build and maintain strong bones is more complex, more urgent—and far more empowering. Especially for women over 40.
During Healthy Bones Action Week, it’s the perfect time to challenge outdated myths and learn from experts who are transforming how we think about aging and strength. One such expert is Professor Belinda Beck, a globally respected researcher in bone health, founder of The Bone Clinic, and creator of the groundbreaking Onero™ exercise program.
I sat down with Professor Beck for the Eating for You podcast to uncover the real reasons behind bone loss, why osteoporosis is still underdiagnosed in women, and the science behind reversing bone loss—even later in life.
Why Bone Health Is a Silent Women’s Health Issue
Osteoporosis is often called the “silent disease” because it typically shows no symptoms until a fracture occurs. For many women, the first indication they even have weakened bones is a painful break—often from a seemingly minor fall.
Professor Beck emphasises that the true danger of osteoporosis lies in its invisibility. We can be losing bone mass for years without knowing it. Once we enter perimenopause and beyond, bone loss can accelerate rapidly, yet many healthcare systems still don’t screen routinely for it.
The implications are serious.
Fractures caused by osteoporosis can be life-altering, especially hip fractures, which are linked to increased risk of mortality and reduced independence.
“We have to stop accepting frailty as a normal part of ageing,” Professor Beck urges. “It doesn’t have to be this way.”
What Really Causes Bone Loss?
While calcium and vitamin D are part of the equation, they’re not the whole story. In fact, diet alone cannot rebuild bone. Bone is living tissue, and like muscle, it responds to stress. This means that movement and impact are essential to keeping it strong.
Professor Beck explains that bone loss can result from:
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- Hormonal changes, particularly the drop in estrogen after menopause
- Sedentary lifestyles, which deprive bones of the stress signals needed to regenerate
- Certain medications, like corticosteroids
- Nutritional deficiencies, particularly in calcium, vitamin D, and protein
- Genetics, though these are less modifiable
Importantly, she points out that age alone is not the cause. We can no longer accept weak bones as an inevitable part of growing older.
The Role of Exercise in Building Bone
This is where Professor Beck’s work gets truly exciting. Her clinical trials have shown that specific, targeted forms of exercise can not only prevent bone loss but reverse it. That’s right—you can build new bone, even postmenopause.
Her research led to the creation of Onero™, an exercise protocol based on weight-bearing and resistance training designed to stimulate bone growth. The program includes:
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- High-impact loading, like jumping and hopping
- Heavy resistance training, such as lifting weights
- Balance and coordination work to reduce fall risk
Unlike general fitness classes, Onero™ is structured, supervised, and evidence-based.
Participants, many of whom are older women with osteoporosis or osteopenia, have seen measurable increases in bone density.
“We were seeing increases in bone mass where we were told it wasn’t possible,” Professor Beck explains.
Why the Language Around Women’s Health Matters
Another key insight from our conversation is the power of language and societal beliefs around aging, particularly in women. Phrases like “brittle bones,” “frail,” or “past your prime” send damaging messages that rob women of their power.
Professor Beck argues that healthcare professionals must choose empowering language and promote evidence-based hope. When women are told they can’t improve, they stop trying. But when they’re shown proof that they can build bone through movement, their entire outlook shifts.
“We need to stop telling women they’re fragile and start showing them they’re strong.”
Barriers to Screening and Treatment
Shockingly, despite the risks and evidence, bone density scans (DXA scans) are still not routine for many women. There’s a disconnect between what we know in the scientific community and what’s happening in everyday healthcare.
Professor Beck highlights:
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- Many women don’t get scanned until after a fracture
- Doctors may not recognise non-traumatic fractures as warning signs
- There’s a lack of public awareness and education
She urges women to ask for a bone scan, especially if they are over 50, postmenopausal, or have had a fall or fracture. Early detection can lead to better outcomes and more time to take action.
The Emotional Cost of Fragility
Bone health isn’t just physical. The emotional toll of fractures, reduced mobility, and loss of independence can be devastating. Professor Beck sees this firsthand at The Bone Clinic, where women arrive fearful, ashamed, and resigned.
But once they engage in the Onero™ program, many experience a transformation:
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- Improved confidence
- Reduced fear of falling
- A sense of strength and autonomy
“One woman told me she felt like she got her life back,” Professor Beck shares.
These stories are a testament to how much we can regain—physically and emotionally—when we have access to the right support and science.
5 Tips for Supporting Your Bone Health
Here are five research-backed ways to support stronger bones at any age:
1. Get a DXA Scan
If you’re over 50 or postmenopausal, request a bone density scan—especially if you’ve had a fracture. Early detection is key.
2. Lift Heavy (With Supervision)
Resistance training is one of the most effective ways to build bone. The Onero™ program is evidence-based and tailored to you so it is safe and effective, even if you’ve already been diagnosed with osteoporosis.
3. Include Bone-Friendly Nutrients
Ensure your meals include calcium, vitamin D, and protein. But don’t rely solely on food or supplements to solve the problem.
4. Stay Active
Walking, dancing, and stair climbing can all help. Even small bursts of movement matter.
5. Challenge Age Stereotypes
Strength isn’t reserved for the young. Speak up, stay informed, and know you can reclaim your vitality at any stage of life.
Taking Action: Your Bone Health Journey Starts Now
Professor Beck’s message is one of radical empowerment. Instead of accepting fragility, we can choose strength. Instead of waiting for a fracture, we can be proactive.
This Healthy Bones Action Week, I invite you to:
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- Reflect on your own bone health
- Ask your GP about screening
- Explore evidence-based programs like Onero™
Share this information with other women in your life
Let’s start rewriting the story of aging—one strong step at a time.
Bone Health Resources and Links
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