Your blueprint for lifelong skeletal strength

Your bones are living tissue, constantly breaking down and rebuilding themselves. But here's the surprise that many women don't expect: your bone story starts way earlier than you might think. Let's hop into what you need to know about keeping your skeleton strong and sturdy!

The timeline nobody told you about

Think of your 20s as your bone bank's golden era – it's when your skeleton reaches its peak density. But here's the plot twist: bone loss begins during perimenopause, while you're still having regular periods. This means you could be losing bone mass without any obvious signs. It's like your skeleton is playing a silent game of Jenga, and you won't notice the wobble until several pieces are missing.

Don’t wait until 65 - get that DEXA!

While official guidelines suggest waiting until 65 for your first bone density scan, we're jumping in with different advice: get a baseline DEXA scan earlier. Why? Because knowing your bone density before significant loss occurs gives you more time to act. It's like having a GPS for your bone health journey – the earlier you know where you stand, the better you can navigate.

Your daily bone-building dream team

HOP Box includes key players for your bone health.

Daily D

Our dynamic duo of vitamin D3 (2500 IU) and vitamin K2-MK7 (25 mcg) work together like dance partners. D3 helps you absorb calcium, while K2 ensures it lands in your bones, not your arteries.

Hourglass Tipper

Contains magnesium glycinate (100 mg), another crucial mineral for bone strength.

Additional supplements to consider

• Calcium: aim for 1000-1200 mg daily from diet and supplements combined
• Collagen: supports bone matrix formation

Move it to make it

Your bones love a good workout! Here's what they're craving.

High-impact activities (if your joints allow)

• Jump rope
• Hopscotch (yes, really!)
• Dancing
• Jumping jacks

Resistance training

• Weight lifting
• Resistance bands
• Bodyweight exercises

Balance work

• Yoga
• Single-leg stands
• Tai chi

Pro tip: Combine these with daily activities. Try adding 20 jumping jacks before your shower or doing squats while brushing your teeth.

Beyond the basics

• Timing matters. Space calcium and iron supplements apart.
• Vitamin D works better when taken with fatty foods.
• Weight-bearing exercises are most effective when done 4-5 times per week.
• Start gradually with impact exercises to allow your bones to adapt.

The bottom line

Your bone health journey isn't a sprint – it's a long-term commitment to keeping your skeleton strong. While you can't go back to your 20s to maximize bone density, you can absolutely take charge now. Remember: every hop, skip, and jump counts for building better bones!

HOP to it!