The Bone Health Wake-Up Call: What We Learned at OsteoInsight (and What Every Woman Should Do Now)
- Brooke Amidei
- 6 hours ago
- 9 min read
Did you know that 50% of women over the age of 50 will break a bone due to osteoporosis? Hello! That's half of us, ladies! The scary part is you can't feel bone loss. There are no obvious symptoms until a fracture happens. That is why osteoporosis is called the silent disease.
Here at Babble...we got you. Erika and I set out on a mission to learn what we can about our own personal bone density and what we can all do now to help prevent osteoporosis in the future. Here's the kicker... you can't wait until you are older to prevent it, prevention starts now and it starts with awareness.
Most women are told to think about bone health at 65.
The problem? Bone loss is already well underway by then.
You might be thinking...
"Osteoporosis? That's an old person thing."
"I'm in my 40s or 50s and medical guidelines suggest that the average person get a bone density screening until the age of 65."
Yeah. We've heard it before, because we said these things too. Let us explain who should be getting a scan and why it is important to do so before the age of 65.
If you take one thing away from this article, I hope it is that women should not wait until age 65 to get meaningful insight into their bone health. By the age of 65, if you find out that you have osteoporosis and/or a bone health concern, it's too late.
Bone health is something women can be proactive about, not just reactive to. There are a lot of things that we can do to improve our bone health but there is one important thing we need to do so...time. There are a lot of factors that go into your bone health. Some that we can't do much about like genetics, but there are others that we can manipulate to our favor and it's a lot easier to do so before you hit menopause. You stay on top of recommended screenings like colonoscopies and mammograms to catch issues early, bone density should be no different.
Here's the good news...
While bone loss is silent, prevention doesn't have to be.
Screening earlier gives you time to prevent osteoporosis, not just treat it later in life.
Let's Start With Some Numbers
We reach peak bone density/bone health around our late 20's early 30's.
From then, we lose about 1% of our bone density each year.
That loss increases significantly during perimenopause - we can lose up to 20% of our done mass due to the hormonal changes that happen during the perimenopause years (perimenopause usually begins in your mid-40s, but can begin as early as your mid-30s).
This rate of loss slows once you reach the postmenopausal stage, but the damage is done by then.
Fun stat: Women over 50, your risk of an osteoporotic fracture is between 40-51% (that's half of women).
By the time osteoporosis is diagnosed, 10–20+ years of bone loss may have already occurred.
A scan at 65 is detection.
A scan at 40–55 is prevention.
Side Note: Men do not have a sharp drop like women because testosterone declines gradually for them. So, the 1% annual loss doesn't happen until much later, 60s+.
Risk Factors for Bone Health
While everyone experiences bone loss as we age, there are some factors that could put you more at risk for bone health issues. The biggest risk factors fall into these buckets.
Hormonal & Biological Factors
These are some of the most powerful drivers, especially for women.
Declining estrogen (perimenopause + menopause)
→ Estrogen protects bone. When it drops, bone loss accelerates quickly.
Early menopause (before age of 45)
Family history of osteoporosis or hip fractures
Small body frame / low BMI
→ Less bone “reserve” to begin with
Low testosterone (in men)
Thyroid disorders (especially overtreated hypothyroidism)
Nutrition Gaps
This is a big one- and very fixable.
Low calcium intake
Low vitamin D (extremely common, especially in northern states)
Low protein intake
→ Bone is not just calcium, it needs protein
Chronic dieting or under-eating
High alcohol intake
High soda consumption
Lifestyle Habits
Bones respond to stress and load, and weaken without it.
Sedentary lifestyle
Lack of strength training or resistance exercise
Excessive endurance exercise without strength training
Smoking or vaping
→ Directly toxic to bone-building cells
Medications That Weaken Bone
Often overlooked but hugely important:
Long-term corticosteroids (like prednisone)
Some antidepressants (SSRIs)
Proton pump inhibitors (acid reducers like omeprazole)
Certain breast cancer treatments
Anti-seizure medications
Medical Conditions
These can silently interfere with bone health:
Autoimmune diseases (like rheumatoid arthritis)
Gut issues (celiac disease, IBS, poor absorption)
Chronic inflammation
Kidney disease
Eating disorders (past or present)
The Big Picture (What Matters Most)
If you strip it down, the highest-impact risk factors are:
Hormone decline (especially estrogen), likely during the perimenopause phase
Not enough strength training
Low vitamin D + calcium + protein (add in vitamin K-2 with your vitamin D for maximum absorption)
Chronic under-eating or dieting
Smoking / high alcohol
Certain medications
Okay, now we understand the importance of early detection and knowledge, and we know our risk factors. Now what do I do?
Enter:
Utah Locations: OsteoInsight & OsteoStrong
Idaho Locations: OsteoInsight & OsteoStrong
Step 1: Get a Baseline Scan
Unfortunately, both Erika and I fall into a high risk category. She has family history of osteoporosis and I took a medication long-term that can effect bone density. This is what sparked our interest and action into researching this topic.
So we went to the experts at OsteoInsight. We learned that there are two different types of bone health scans out there: REMS and DEXA. Our research found that REMS is a radiation-free, ultrasound technology that not only evaluates bone density but also bone quality by providing a fragility score. The DEXA scan uses a low-dose X-ray. OsteInsight offers the more thorough REMS scan.
Erika and I both separately went to OsteoInsight to get a baseline REMS scan. I visited the Idaho location (in Boise) and Erika the Utah one (two options: Fort Union and Roy). Our goals were to get a baseline and look at any potential impending issues early to afford us the necessary and crucial time to be able to address any potentially harmful or life endangering outcomes. That's right, I did say life endangering...
We may not think of a broken bone as life-threatening, but in older adults, a hip fracture carries a one-in-four chance of death within a year. So we need to prevent the fracture in the first place.
Brooke's Experience:
I felt a little nervous getting my scan. I knew it wouldn't be painful in any way, it is just an ultrasound, but I was nervous what the results might show. This was a small worry that had been living and growing in the back of my mind for two decades and now I would be faced with the real results.
My nerves quickly dissipated when I got there. The clinic was beautiful and clean and the staff was all warm and welcoming. There were a few clients coming in and out and everyone seemed very comfortable. Right away when I started speaking with a staff member I could tell she was very knowledgeable and surprised myself with how many questions I kept rattling them off! She was very patient and took the time to answer all of my questions thoroughly. Then it was time for my scan.
You have the choice of either doing the Standard REMS Scan which includes 1 Femoral Hip and Lumbar Spine L1-L4 or the Deluxe REMS Scan which includes both hips. Both Erika and I chose the Deluxe REMS scan.
Personal Pros for the scan:
I was totally comfortable (actually almost fell asleep).
It was non-invasive.
I got immediate results- like right there in the room directly after the scan.
It was quick! I was in and out in under 30 minutes.
If you have children you may remember back to those ultrasounds during pregnancy. You might remember your nerves ticking up as the ultrasound wand glided over your belly and you wondered what they were seeing on the screen that you didn't know just yet. I wondered if she could tell right away that my hips or spine didn't look healthy, so it really was a big relief to get the results moments later right in the same room.
I received four reports and appreciated they were color-coded in a green, yellow or red category for easily deciphering. Thankfully two of mine (both bone fragility scores) were in the green zone, however the other two we're in the yellow categories showing that I have osteopenia, which means early bone loss. Not the news I wanted, but I'm grateful to get ahead of it now so I can prepare.
Erika's Experience:
I wasn't nervous going into my scan. The team at OsteoInsight was wonderful! They were friendly, welcoming and help me understand each step of the process. A process, I must add, that was much quicker than I expected. I was in and out in under 30 minutes - and that includes reviewing my results.
My mom has osteoporosis and I have a smaller, more petite frame. So I knew what sort of news I'd likely get from my scan. I was a little worried that I was doing this scan a little late in life. I was 45 at the time of my scan. What if I should have done this at 40? What if I missed a critical window of opportunity for prevention?
As Brooke mentioned, the scan is non-invasive and quite comfortable. I was placed on a comfortable medical table, on my back with my belly and top of my hip exposed. The team used an ultrasound wand and gel to gather the data. Then within a matter of minutes we had my results. I was in the green for two of the four tests, and just barely in the yellow for the other two. Considering my risk factors, my numbers looked pretty good. One thing they said is likely helping me? Weight lifting. I lift heavy three days a week. Strong muscles lead to strong bones! (Learn more here.)
Even with my good numbers, due to my age and risk factors, they recommended I get scanned once a year.
You want to improve your bone health. What's next?
Here is a list of things you can do...
Strength Training (Non-Negotiable)
Aim for 3-4x/week
Focus on squats, lunges, deadlifts, push/pull movements
Lift heavy!
What does that mean? It means that your goal should be about 6 reps and when you get to the 6th, you are so fatigued that a 7th just isn't going to happen.
Ladies, I promise you - you can lift heavier than you think!
If you are new to strength training, get a trainer who knows what they are doing. You need to build a foundation of good form and technique - we do not want to get injured trying to get healthy. Take it slow. Learn the steps. Then start building.
Cardio is still important. Things like walking, yoga and pilates are great and an important part of a healthy lifestyle. But they are not enough alone to build bone.
OsteoStrong Training
OsteoInsight's sister company, OsteoStrong, has over 190 locations globally. You can find one near you here. They specialize in improving bone density and strength through methods that have been around for centuries, but by using new technology to maximize results without the risk of injury.
Each location has four robotic machines that provide high pressure on skeletal systems. Erika and I tried out each of the machines while we were there for our scans and we were blown away by how easy and how quickly you could improve your bone health! These machines are perfect for people who want to focus on strength, balance and skeletal health as they age, without the risk of injury from jumping or lifting as heavy as you really need to for maximum results.
For example, when Erika did the leg press machine, there isn't actually any movement. It feels like you're pressing into an unmovable wall. But that applied pressure is what is activating your bones to do their thing! The amount of pressure Erika was able to put on the machine was the equivalent of 600+ pounds on a traditional leg press - an impossibility for her body frame. But with the OsteoStrong machine, she can achieve that without the added pressure on her joints. Pretty cool!
Protein Intake
Oh man, here we go with protein again. I didn't realize bone is 50% protein by volume! As if we needed another reason to focus on protein.
Daily target of 0.7-1g per pound of ideal body weight.
Spread it out through your the day.
Vitamin D3 + Vitamin K2 + Calcium
Vitamin K helps your body absorb Vitamin D.
Vitamin D helps absorb Calcium.
Many women are deficient in Vitamin D (especially those of us in northern states)
Prioritize food first, then supplement if needed. Talk to your doctor about an ideal combination that fits your lifestyle.
Hormonal Health
Estrogen plays a direct role in maintaining bone.
Bone loss begins well before periods stop.
Perimenopause is a key intervention window.
Hormone Therapy (HRT) can be bone protective, not just symptom relief. Talk to your doctor.
What to Avoid
Chronic dieting/under-eating
Excess alcohol
Smoking or vaping
Sedentary lifestyle
Over-reliance on cardio without strength
It's A Lot - Here Are The Big Take-Aways
Bone health isn’t something to check later. It is something to build now or lose later. Once it's gone, it's gone. A woman in her 40s has something incredibly valuable: Time to change her trajectory.
Waiting until age 65 to look at your bone health - like the current health guidelines in American say - is like checking your retirement account five years before you plan to live off it. The earlier you look, the more power you have to change the outcome.
Now, you are educated. Go get that scan!
Utah Locations: OsteoInsight & OsteoStrong
Idaho Locations: OsteoInsight & OsteoStrong
In Perimenopause & Need More Info?
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