As women age, hormone levels begin to shift—especially estrogen, a key hormone for bone health, heart function, and overall vitality. Around age 35, estrogen levels start to decline gradually, increasing the risk of bone loss, low bone density, and even osteoporosis later in life.
Fortunately, there are natural ways to boost estrogen and protect your bones through nutrition, exercise, and lifestyle habits. Here’s how women over 35 can take proactive steps to stay strong and healthy.
1. Eat Foods That Support Natural Estrogen Production
Certain foods contain phytoestrogens—plant-based compounds that act like estrogen in the body. These can help support hormone balance and maintain bone density.
Try adding:
- Soy products: tofu, tempeh, and edamame
- Flaxseeds and sesame seeds
- Chickpeas, lentils, and beans
- Leafy greens like kale and spinach
- Berries, apples, and pomegranates
These foods not only support estrogen naturally but are packed with antioxidants and nutrients that strengthen bones.
2. Prioritize Calcium and Vitamin D
Calcium and vitamin D are the foundation of bone strength. Estrogen helps the body absorb calcium, so as levels drop, it’s crucial to replenish these nutrients.
Sources of calcium: dairy, fortified nut milks, almonds, broccoli, and sardines
Sources of vitamin D: sunlight, fortified foods, or supplements (as advised by your doctor)
Sources of vitamin D: sunlight, fortified foods, or supplements (as advised by your doctor)
Maintaining proper levels can help slow bone loss and prevent osteoporosis.
3. Strength Train and Stay Active
Exercise is one of the most powerful tools for both hormone balance and bone density. Weight-bearing and resistance exercises stimulate bone growth and support estrogen regulation.
Incorporate:
- Strength training 2–3 times weekly
- Weight-bearing workouts like walking, hiking, or dancing
- Yoga or balance exercises to prevent falls
4. Manage Stress and Sleep Well
Chronic stress elevates cortisol, which can suppress estrogen production and weaken bones. Practice relaxation techniques like meditation, deep breathing, or journaling.
Aim for 7–9 hours of sleep nightly—your body restores and balances hormones while you rest.
5. Limit Alcohol and Avoid Smoking
Alcohol and smoking can both interfere with estrogen and accelerate bone loss. Limiting or quitting these habits can make a significant difference in long-term bone health.
Final Thoughts
For women over 35, maintaining healthy estrogen levels is essential for preventing osteoporosis and promoting strong, resilient bones. With mindful nutrition, regular exercise, stress management, and healthy lifestyle choices, you can naturally support your hormones and protect your bone health for decades to come.
Schedule a your free consultation with Heather Martin, Integrative Health Practitioner II to see where your estrogen levels are at.
Keywords: natural ways to boost estrogen, increase bone density naturally, women over 35 bone health, estrogen and osteoporosis prevention, phytoestrogen foods, natural hormone balance, menopause bone loss, healthy bones after 35
Disclaimer:
This article is for educational purposes only and is not intended to replace professional medical advice. Always consult a qualified healthcare provider before making changes to your diet, supplements, or exercise routine.
This article is for educational purposes only and is not intended to replace professional medical advice. Always consult a qualified healthcare provider before making changes to your diet, supplements, or exercise routine.
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