Key actions to preserve bone: hormones, muscle, balance

Bone health is something most of us don’t think about until much later in life, but the reality is that the foundation for strong, healthy bones is built decades earlier – and what we do in our 20s, 30s and 40s can make all the difference to our health and strength in later years.

Today, I’m delighted to welcome Dr Vonda Wright. Vonda is an orthopaedic surgeon and internationally recognised authority on active ageing and mobility. She believes that with mobility, smart nutrition and building relationships, we can harness our own power to control 70% of our health and ageing.

Vonda specialises in sports medicine and is one of only a few female orthopaedic surgeons in the United States. She currently serves as the inaugural Chief of Sports Medicine for the Northside Hospital Orthopaedic Institute and is the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA). She is also the author of several books, including her latest, Unbreakable: A Woman’s Guide to Ageing With Power, combines cutting-edge science with practical tools to help us protect our bones and our future health.

In this fantastic conversation, we discuss:

• Why osteoporosis isn’t just a disease of old age, but one that begins much earlier in life, often decades before the first fracture.
• The idea of the “critical decade” – why our mid-30s to mid-40s are such a pivotal window for building bone strength, especially for women approaching menopause.
• The key lifestyle factors that influence bone density, from nutrition and protein intake to resistance training and impact exercise, and why it’s never too late to start.
• How scans such as DEXA and REMS can give a clearer picture of bone quality and help us take action before problems arise.
• The cultural and societal pressures that shape women’s health behaviours, and how these can sometimes work against long-term bone resilience.
• Simple, practical strategies for protecting your bones at every stage of life, supporting independence, mobility and confidence as we age.

Vonda also shares her vision of ageing with strength, independence and vitality, and why she believes we can all take proactive steps to remain “unbreakable”.

As Vonda explains, we have more control over our bone health than we might realise - and that knowledge should feel both comforting and empowering. Caring for our bones is really about caring for our future selves. By taking simple, consistent steps today, we can build the strength and confidence to live the way we want for years to come.

I hope you enjoy listening.

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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.