Summer may be winding down, but the fight for bone health never takes a season off. I am extremely grateful for all the messages and emails I have received by visitors of the blog, and also men and women via Pinterest and Reddit. I started this website just a few weeks ago now, and feel so blessed by the responses, thank you!
Back to the basics. Whether you’ve been recently diagnosed with osteopenia or osteoporosis—or you’re simply trying to stay ahead of the curve, sticking with consistent habits is what really matters.
If you’ve ever scrolled through social media and felt overwhelmed by people telling you to “just take the meds” or, on the other end, “just drink more milk,” you’re not alone. I’ll be honest: I have nothing against medications. For some people, they’re the right choice. But what I’ve learned on my own journey is that medications are just one piece of the puzzle.
Here at StrongHer Within, my goal is simple: to share what we can do every single day to strengthen bones, calm fear, and build confidence—without overwhelm.
So today, instead of debating, let’s focus on one question: What can you do right now to support your bones? What are you actually doing yourself? Would you mind sharing below?
1. Start with Knowledge, Not Fear
When I was first diagnosed, fear was the loudest voice in the room. Doctors, articles, even family members—all seemed to warn me that the slightest wrong move could lead to a fracture. That kind of fear can freeze you in place.
But knowledge changes everything. If you have time, I have created The Healing Shelf store, where I share some resources I am using during my journey, including the list of books that gave me the confidence I needed to get started and overcome fear!
This summer, another one of the most helpful resources I’ve found recently is the Mayo Clinic on Osteoporosis book. The book covers not just medical treatments but also lifestyle strategies, nutrition, and exercise. One highlight I’ll never forget: bones are living tissue. They respond to stress, they adapt, and they can be supported at any age.
👉 Action Tip #1: 📚 Pick one trusted resource (a book, a doctor, or a professional site) and dig in. Let knowledge guide you, not fear.
2. Food as Daily Medicine
Bone health isn’t only about calcium tablets. Our bodies need a mix of nutrients to repair and strengthen bone: magnesium, vitamin D3, vitamin K2, boron, protein, and more.
Think of every meal as an opportunity. Instead of stressing over what you can’t eat, look for foods that add to your strength. For me, that means including leafy greens, nuts, seeds, oily fish, and even bone broth. It’s not a rigid “diet plan” but a steady layering of supportive foods. I wrote a bit about my nutrition regime here in this post.
You might also want to check out the Bone Nutrition Guide here.
👉 Action Tip #2: 🥬 Add one bone-building food to your grocery list this week. A bag of almonds, a bunch of kale, or even canned sardines—small swaps lead to bigger results over time.
3. Movement that Builds Confidence
Exercise can feel tricky when you’re worried about fractures. I’ve been there—the fear of bending wrong or lifting too much. But here’s the truth: safe, targeted movement is one of the best gifts you can give your bones.
Weight-bearing activity (like walking or gentle strength training) tells your bones, “Hey, we’re still needed here.” Posture-focused exercises reduce fall risk. Stretching helps keep mobility so everyday life feels less daunting. Even a 20-minute walk counts.
👉 Action Tip #3: 🚶♀️ Choose one type of movement you enjoy and commit to it three times this week. Walking, yoga, or light resistance training—consistency matters more than perfection.
I would really love to hear from you. Leave your comments, below - see ya soon!
- Magnolia
🌼 Let’s get stronger together, from Within