Catherine O’Keeffe, Menopause Workplace Consultant on the steps to take now to protect your bones for the future.

When we imagine our future selves, most of us picture staying active, confident, and in control. That’s certainly what I want for myself. But there’s one area of health that too many women overlook until it’s too late: our bones.

Bone health is more than just avoiding a few aches – it’s about staying on your feet, staying mobile, and protecting your independence.

You might have seen a statistic on social media recently that said: ‘30% of women over 65 don’t survive a hip fracture within a year.’ It’s shocking and true. But it also needs context. This risk is highest for older women who’ve experienced severe bone loss and don’t have proper support. That’s why taking action in your 40’s and 50’s is so important. Prevention starts now. Here’s what I’ve built into my weekly routine to future-proof my bones:

1. Strength Training Three Times a Week
Resistance training is one of the most effective ways to build bone density and muscle strength – both of which help protect against falls. It also boosts cognitive health and confidence.

2. Walking Hills When I Can
Walking is great, but walking uphill adds an extra challenge that’s fantastic for bone and cardiovascular health. I take the hilly route whenever I can.

3. Eating for Bone Health
Calcium is only part of the story. I focus on a wholefood diet rich in leafy greens, oily fish, nuts, and seeds.

4. Getting a DXA Scan
A DXA (dual-energy X-ray absorptiometry) scan is the gold standard for measuring bone density. It’s painless, quick, and gives a clear picture of your bone health – before symptoms appear. I always recommend getting one in your 50’s, especially if you’re post-menopausal or have a family history of osteoporosis. It’s a powerful tool for prevention and helps you make informed decisions early.

5. Supplementing Smartly With Cleanmarine Bone Factors
I use Cleanmarine Bone Factors because it goes beyond basic calcium. It contains calcium sourced from red algae – a marine plant naturally rich in trace minerals. It’s also sustainably sourced and includes naturally occurring co-nutrients that help your body actually use the calcium you take in.

The formula also includes magnesium, vitamin D3, and vitamin K2, each playing a specific role in directing calcium into bones (and keeping it out of places it shouldn’t be, like arteries).

The clean formulation? It simply means it’s free from unnecessary fillers, artificial colours, or synthetic binders. I like knowing I’m putting something pure and purposeful into my body.

Follow Catherine O’Keeffe on Instagram @wellnesswarrior.ie