BOOSTING YOUR BONE HEALTH
Let's talk bone health, friends! Bones weaken with age in both men and women. However, bone health is an especially important topic for women due to the negative effects of menopause. With the loss of estrogen comes a dramatic shift in our bone homeostasis, and we begin to see bone cells breaking down faster than new ones are built. This can lead to a condition known as osteoporosis which places us at increased risk of fractures.
But loss of bone mass is not an inevitable part of getting older! There are important steps you can take before and after menopause that will help to boost your bone health.
Make bone health a priority while you're young.
Having strong, healthy bones before entering menopause is key to avoiding osteoporosis after menopause.
Exercise consistently
Adding weight-bearing exercises to your routine is important for building and maintaining strong bones. Doing this early in life is best, but it's never too late!! Bone-friendly exercises include walking, jogging, weight lifting, and dancing.
Include calcium in your diet.
I bet you thought of milk when you read that, didn't you? While milk is indeed a good source of calcium, there are many more ways to get calcium besides dairy products. Leafy green vegetables, such as kale, brussels sprouts, and broccoli, are also high in calcium. And most dairy alternatives, such as almond milk or soy milk, are fortified with calcium and contain similar amounts to that found in their dairy-based counterparts!
Make smart beverage choices.
It may be wise to cut back on soft drinks. In one study, women who drank 5-10 sodas per week had a 16% increased risk of hip fracture, and women who drank more than ten sodas per week had a 42% increased risk! In addition, there is some evidence caffeine intake, in general, may promote osteoporosis.
Get your vitamin D
Vitamin D is necessary to absorb and utilize the calcium from our diets. Although we make it in the presence of sunlight, this process could be more efficient as we age. In addition, if you live in certain parts of the world, sunlight may not be available year-round! With that said, many of us require some amount of supplementation to reach an optimal level of Vitamin D. You should talk to your health care provider to discuss what might be right for you.
Minimize your chances of falling.
Clutter in the home is a key cause of tripping and falling. Make sure your pathways are clear of cords, loose rugs, and other hazards; and that your living area has ample lighting so you can see at night. Practice strength training exercises to keep your muscles strong and balance exercises to help prevent any possible tumbles!
Most importantly, talk to your health care provider about your current and future bone health. Make sure you're doing all you can to build strong bones while young and take the appropriate actions once menopausal to avoid fractures in your later years.