As women enter midlife, the topic of bone health becomes more important than ever. Our bodies are undergoing various changes and one of the most significant concerns is maintaining bone health.
After the age of 35, our bones start to lose density at a higher rate than they are replaced. This can lead to conditions such as osteoporosis, making our bones more prone to fractures and breaks.
The hormonal changes that occur during menopause can also lead to a decrease in bone density, making bones more fragile and susceptible to fractures.
This can be a scary thought but the good news is that there are many things women can do to maintain and even improve their bone health. With the right diet, exercise and lifestyle choices, we can maintain strong and healthy bones throughout our lives.
In this blog post, we will explore the best ways to maintain bone health and prevent conditions such as osteoporosis.
Get the right nutrients
Calcium and vitamin D are two of the most important nutrients for bone health. Calcium helps to build and maintain strong bones, while vitamin D helps the body absorb calcium. Good sources of calcium include dairy products, leafy green vegetables and tofu. Vitamin D can be found in getting enough sunlight, fatty fish, egg yolks and fortified foods. If you have trouble getting enough of these nutrients through your diet, supplements can be a good option.
The recommended daily intake of calcium for women over 50 is 1200mg, while vitamin D is 800-1000 IU.
Exercise regularly
Weight-bearing exercise such as walking, jogging, or strength training has been shown to be beneficial for bone health.
These exercises help to stimulate the bones, which in turn helps to build and maintain bone density.
You can include exercises such as squats, lunges, and weight lifting in your workout routine. Aim for at least 30 minutes of strength training twice a week.
Quit smoking
Smoking can affect bone health and increase the risk of fractures. It can also interfere with calcium absorption, leading to weaker bones. If you smoke, it’s essential to quit smoking to maintain bone health.
Reduce alcohol intake
Excessive alcohol intake can harm bone health, leading to conditions such as osteoporosis. It can also hinder the absorption of calcium. If you decide to drink, limit your alcohol consumption to one drink a day.
Get regular check-ups
Regular check-ups with your doctor can help to catch any bone health issues, detect bone loss and other conditions early. Your doctor may perform a bone density test to determine if you have osteoporosis or are at risk for developing it. If you do have osteoporosis, your doctor can recommend treatment options.
Consider hormone replacement therapy
Hormone replacement therapy can be a controversial topic but it can be a good option for some women. Oestrogen therapy can help to increase bone density and decrease the risk of fractures. However, it is important to discuss the potential risks and benefits with your doctor before starting any hormone therapy.
Maintaining bone health is important for women of all ages but it becomes especially crucial during midlife. By incorporating calcium and vitamin D into our diets, exercising regularly, avoiding harmful habits, getting regular check-ups and considering hormone therapy if necessary, women can keep their bones strong and healthy.
Don’t let the fear of osteoporosis hold you back from living your best life. Prioritise your bone health and enjoy all the benefits that come with it.
