@missey
You may not be able to build extra bone making bones longer but you can build and maintain strong bones working with what you already have.

AI suggests we can build stronger bones over 50 (summary of what’s out on the internet):
“ Yes, it is possible to build stronger bones after the age of 50. While bone density naturally decreases with age, there are several effective strategies to help improve bone health and strength:
1. Nutrition
Calcium: Ensure adequate calcium intake through dairy products, leafy greens, nuts, and fortified foods. The recommended daily intake for adults over 50 is about 1,200 mg.
Vitamin D: This vitamin is crucial for calcium absorption. Sun exposure, fatty fish, fortified foods, and supplements can help maintain adequate levels. Aim for 800 to 1,000 IU per day.
Protein: Consuming enough protein is important for bone health. Include lean meats, fish, eggs, dairy, legumes, and nuts in your diet.
2. Exercise
Weight-Bearing Exercises: Activities like walking, jogging, dancing, and hiking help stimulate bone formation.
Strength Training: Lifting weights or using resistance bands can increase bone density and muscle strength.
Balance and Flexibility: Exercises like yoga and tai chi can improve balance and reduce the risk of falls, which is important for preventing fractures.
3. Lifestyle Choices
Avoid Smoking: Smoking is detrimental to bone health and can lead to increased bone loss.
Limit Alcohol: Excessive alcohol consumption can interfere with calcium balance and bone formation. Moderation is key.
4. Regular Check-ups
Bone Density Tests: Regular screenings can help monitor bone health and assess the risk of osteoporosis.
Consult Healthcare Providers: Discuss any concerns about bone health with a doctor, who may recommend supplements or medications if necessary.
5. Consider Supplements
If dietary intake is insufficient, calcium and vitamin D supplements can be beneficial. Always consult a healthcare provider before starting any new supplements.
Conclusion
By focusing on a balanced diet, regular exercise, and healthy lifestyle choices, individuals over 50 can improve their bone strength and overall health. It's never too late to start taking steps toward better bone health.”

@missey
I do agree that it is best to build bones through diet/exercise when young/teen and young adult years. That lays the foundation for what you’ll have to work with later in life. Many women do not consume enough dairy/calcium or get enough vitamin D in their diets and may not do enough weight bearing exercise when young. If they smoke/drink/do drugs, bone building and health is not optimal in younger years. I believe many women suffer osteoporosis as a result later in life.