7 Bone Stressors You Need To Be Aware Of

Have you received a discouraging bone density diagnosis? 

Or maybe you’ve been told that you’re years away from bone health issues, but want to preemptively avoid complications down the road? 

Whatever your reason for reading up on bone health, I am happy you have found me. I’m excited for you to see other choices you can make to preserve and restore your bones. When I started my bone-strengthening journey, I was surprised by the number of things that were creating stress on my bones. 

The good news, for you and me, is that I’ve already done the research. I’ve learned through trial and error what works, and perhaps more importantly… What doesn’t work! There have been good days and not so good days. 

But since I’ve done this work, you don’t have to deal with the struggles of figuring out what works. You have a direct path to successful results just waiting for you to say, “Let’s do this!”

The first roadblock… Stress.

Is Stress Getting In The Way Of Your Bone Strengthening Journey?

Are you ready to conquer your path towards stronger bones?

Maybe you’ve hit a few speed bumps. This is perfectly normal!

Change, even when it’s good, can be rough. It’s frustrating realizing how dependent we are on daily habits. 

Stress comes in many forms. We can feel stressed out and we can also be stressing our bones. When our bones encounter stressors, they are at a higher risk.

I understand not wanting to add even more stress to your life. But what if once you got over this hurdle, what seems stressful now turns into your usual daily habits?

Listen to your body. When your body is telling you to rest, take a nap. 

Not only can stress affect your overall health. It can also get in the way of your success in rebuilding your bone health.

Just like diet and exercise, regulating your stress levels is crucial to your bone health. Finding ways to manage negative feelings is important. 

By manage, I don’t mean disguise. Sit with your feelings. Acknowledge them. They are real, but they do not define you or your journey.

7 Bone Stressors You Need To Be Aware Of

There are many things that could be contributing to your stress level. If you’re not able to remove the stressful parts of your life, you need to at least figure out a way to not let them control you. Here are 7 bone stressors you need to be aware of as your risk for Osteoporosis increases.


Since first learning about strong bones as a child, I’ve always been aware that getting older increases the risk of deteriorating bone health.

Just like the celebrity clad “Got Milk?” ads that incorrectly put all our faith in calcium, I was misinformed about bone health and age. Bones don’t stop growing in your 70s. 

It’s actually much earlier.

More and more people are diagnosed at younger ages due to these risk factors. I would recommend getting a baseline test no later than 35 years old.

That is when age starts putting stress on your bones. 

I was in my 50s when I was first diagnosed with Osteopenia. Even with my age, I was able to take the right steps to improve my bone health. Bone growth may slow down, but that doesn’t mean it’s out of reach. You can learn how I accomplished that in my Strengthen Them Bones program.

Onset Of Menopause

Although bone growth slows down around the age of 30, the onset of menopause adds a whole new stress factor to your bones.

When I was 50 and in menopause, I met with both my mainstream doctor and naturopath. Neither recommended or even mentioned, a bone density test. 

I had read about the risks that come about with menopause. Even though my doctors didn’t express a need, I knew that low estrogen levels could weaken my bones. I followed my intuition and scheduled a Dexa scan. 

The result… Borderline Osteopenia. That was definitely not what I hoped for. But without this diagnosis, I would have not started my research to naturally rebuild my bone strength. 

Bottom line: be your own advocate for your bone health, and ask for a Dexa scan.


Doctors prescribe medication for many different reasons. It’s important to be aware of whether your prescription is treating the ailment or just masking the symptoms. 

Rather than wondering why you suddenly have a headache, chapped lips, dizzy spells, or worse, be on the lookout for these possible side effects. 

If you’re not looking out for symptoms, they can creep up on you and be easily dismissed. You don’t have to live this way. I want to share with you the alternative ways of living that don’t include the ugly side effects of prescription medication.

When taking any prescribed or over the counter medications, do your research! It is best to be aware of possible side effects. 

By the time I started my own bone health journey, I had already been on thyroid medications for about a decade. I had read all about my prescriptions and was aware of the increased risk of Osteoporosis from certain medicines. 

Thyroid hormones affect the rate of bone replacement. Too much of the hormone thyroxine increases the rate at which bone is lost. When this happens too fast, the osteoblasts responsible for replacing the bone loss may not be able to respond quickly enough. 

I’ve always been aware my thyroid was a red flag for my bone health. Since my Osteopenia diagnosis, I test my thyroid hormones twice a year like clockwork. 

Monitoring my thyroids twice a year has helped me to manage them without excessive medication. 

Alcohol & Smoking

You live and learn. Hopefully, you are aware by now of the many dangers of smoking and excessive drinking. Did you know that alcohol and smoking are also bone stressors?

My generation learned with age that smoking is detrimental to health.  But I was not fully aware of the effect drinking and smoking had on bone health. As Oprah says, “you learn better then you do better”. Once I learned of the bone deteriorating properties from the sugar that metabolized from alcoholic beverages, I made a choice… Bones over booze. I had dedicated myself to improving my bone health. Not even a margarita on a hot summer evening could distract me from my mission.

Ethnicity, Genetics, & Body Type

Frail, pale, and ready to break? 

Who would’ve known that a light complexion is a bone health stressor? 

Being of Irish/English descent with a small frame puts me at higher risk of Osteoporosis. In fact, white and Asian women have the highest risk in addition to women with small, thin frames.  

Genetics also plays a role in stress factors. If a biological family member has Osteoporosis or breaks a bone, you may also be prone to poor bone health as you age. 

My pale skin that never tans lacks melanin. This makes me prone to weaker bones. To date, I’ve never broken a bone. 

It’s good to be aware of the added stress to my bones because of ethnicity, genetics, and body type. If you fall into these categories, preemptive measures to reduce the stress to your bones is recommended! Learn about how I help high-risk women in my program.


I could have walked and aerobicized myself to death, and my bones still wouldn’t have gained density. Another enlightening moment in my journey was the realization of the importance of weight training.

Especially us older gals need to be careful when picking up a new workout routine. As you read above, with age comes a higher risk of poor bone health and breaking a bone. 

Lack of weight-bearing movement is also a bone stressor. As we age, we need to put in the extra work. Never stop learning and feeding your body what it needs to be strong. 

Even though I have always been active with weight-bearing exercise, it wasn’t enough when I got my Osteopenia diagnosis!

These days I strap on my weighted vest even for my brief walks. All the calaesthetics in the world won’t help build stronger bones. Unless of course, you include weight training into your exercise regime. 


Sugar is detrimental to more than just your waistline. Who knew? 

Until I began my own researched journey toward stronger bones, sugar was just a sweet word. But sugar is actually more like a debit transaction to the mineral-rich bones. Each snack, with or without obvious sugar content, was depleting my bones of their strength. 

One of the biggest surprises to me was the sugar hidden in carbohydrates. A slice of bread isn’t just carbs. In fact, if you divide the number of carbohydrates by 4, the result is the number of teaspoons of sugar. 

When you’re thinking about carbs, most of us think about bread, pasta, chips, and other grain-based foods. What surprises most people is to learn that fruits and vegetables are also carbohydrates. Once I took the plunge to strengthen my bones, carbs took a back seat. The key to eating right is eating REAL foods. What your body needs to build strong bones are nutrients, such as Vitamin D, Vitamin K, and collagen.

You don’t have to approach this journey alone. I’ve been through it myself and want to give you the keys to a direct path to success. The results don’t lie, my bones returned to normal, and now I can help you.

Loss of Height

Even though my primary care doctors didn’t mention bone density tests during the onset of my menopause, the loss of height sure did get my attention at least. 

Losing a quarter-inch of height is mind-boggling. My bones had not just stopped growing but were actually deteriorating. That was scary stuff. 

This type of evidence is irrefutable. Something had to be done. I was not going to sit by while my bones withered away. So I put myself to work.

You know what? 

That work paid off. I saw results and have maintained my stronger bones.

I’m excited to share my years of knowledge to help other women dealing with poor bone health. This isn’t the end of the road. It’s just the beginning of getting back on the road to strong bones, but greater health overall.

Address Your Bone Stressors In My Strengthen Them Bones Program

Years of research were paired with my own method of trial and error. When you make the decision to do what it takes to get stronger bones, I will be there to encourage you, hold you accountable, and most importantly help you see results!

Don’t wait for symptoms to appear or get worse. Act now! 

You need to make the commitment to do something daily to improve your bone health and reduce your bone stressors. But you don’t have to do it alone.

Your health is no one else’s responsibility. But together, we can build the structure to rebuild the stronger bones your body needs. 

Contact WakeUp Health and get started today!

Ciely Ti Gray