Make Bone Health a Priority

Bone health was not something that I gave a lot of thought to, even into my late 40s. I was active, ate well, took my multivitamin, and never had any previous issues.  It wasn’t until my aunt had a bone density scan that came back with poor results that she strongly urged me to make bone health a priority.

Bone density is a key aspect of bone health. I mean, our musculoskeletal system is what keeps us propped up!  Bones provide structure, protect organs, anchor muscles and store calcium in your body.  

What Happens To Bones As You Age?  

Bones are living tissue which are constantly being lost and replaced naturally.  People will normally reach their peak bone mass between the ages of 25 and 30.  We begin to slowly lose bone mass around the age of 40.

For women over 50, we begin losing bone quicker than we can rebuild it.  This accelerated process of bone loss can cause women to lose up to 20% of your bone density within five to seven years following menopause. These changes can put you at risk for conditions like osteoporosis, which can cause bones to become weak and brittle.  This could lead to a greater chance of fractures and other physical injuries to your body.

Osteoporosis affects almost one in five women over 50.  Anyone can develop the disease, but studies show that white and Asian women are at greater risk, with older women who are past menopause at the highest risk. Estrogen hormone levels drop for postmenopausal women, causing dramatic increases in bone loss.

Other Factors That Affect Bone Health:

• Calcium intake – Diets low in calcium contribute to reduced bone density and early bone loss
• Family history – Having a parent who has osteoporosis and family history of fractures puts you at higher risk
• Physical activity – Being physically inactive leads to a higher risk of osteoporosis as compared to those who are more active
• Hormonal imbalance – Early menopause, low estrogen in women, thyroid problems
• Alcohol and tobacco use – Both contribute to weak bones
• Body frame – Having a thin, small body frame and low BMI can put you at greater risk
• Eating disorders or malnutrition

Symptoms of Bone Loss

Because osteoporosis rarely causes any symptoms, you may not be aware that you have it in the early stages. As your bones weaken, you may start to notice signs such as back pain, gradual loss of height, slouched posture, and a bone that breaks easily after a bump or fall. Typically in the hip, spine or wrist. 

In severe cases, even a cough or bending over could cause a fracture.  It’s known as the “silent disease”, so please don’t let it creep up on you!

How is Osteoporosis Diagnosed?

The National Osteoporosis Foundation recommends bone density tests for women over the age of 65, although postmenopausal women under 65 who are at greater risk should also be tested.  A baseline screening called a DEXA scan measures the density of bones.  It’s a quick and painless medical imaging test where you lie on your back while a scanning arm moves slowly over your body.

The results compare your bone density measurement to that of an average young healthy adult, known as a T score. The T score indicates whether a person has osteoporosis or osteopenia, in which bone density is lower than normal but not as severe as osteoporosis.  

The World Health Organization classifies T scores as follows:

• above -1 SD is normal
• between -1 and -2.5 SD is defined as mildly reduced bone mineral density (BMD) compared with peak bone mass (PBM)
• at or below -2.5 SD is defined as osteoporosis

Tips To Keep Your Bones Strong and Healthy

There are a number of simple ways to keep your bones healthy. Get plenty of calcium!  Women over 50 need 1,200 mg of calcium per day.  Eat a variety of foods that support bone health.  Dairy products tend to contain the highest amounts of this mineral, but there are plenty of other good sources, many of which are plant-based. 

Here’s a list of high-calcium foods:

• Dairy products – milk, cheese, yogurt, or fortified plant-based milk products
• Vegetables – dark leafy greens like spinach, kale, collard greens
• Fruit – papaya, oranges, dried figs and apricots, calcium-fortified orange juice
• Seeds and nuts – sesame, chia, poppy seeds, almonds
• Beans and lentils  – soybeans (tofu, edamame), canned baked beans
• Canned salmon and sardines with bones
• Fortified cereals

If you take a calcium supplement and are over the age of 50, you will also need 600-800 IU of vitamin D daily to help your bones absorb the calcium.  It can be difficult to get enough vitamin D from food alone, so a vitamin D supplement can be taken at the same time.

Getting outside in the sunlight for 20 to 30 minutes daily is also one of the best ways to help your body produce vitamin D naturally.

Stay Active!

Exercise is key to combating bone loss. Try walking, hiking, jogging, and climbing stairs. I like to strap on a weighted backpack (5 lbs) while walking for added strength building. Resistance training like lifting weights can slow bone loss, but talk to a professional before you try weightlifting. Take a fun dance class!

Healthy Lifestyle Choices

• Limit alcohol consumption – A limit of one serving of alcohol per day is recommended for women.  
• Avoid smoking – Eliminating tobacco is recommended for optimal bone health.
• Keep body weight in check – Being overweight or underweight can directly affect your risk of fractures and bone loss
• Regular check-ups – Inform your doctor of any pain or symptoms during your visit so a treatment plan can be developed

Can You Reverse Bone Loss?

You have a lot of control over your bone health, and it’s easier to prevent osteoporosis than to reverse it. Treatment means slowing or stopping the bone loss that prevents breaks.  Your doctor may recommend medications and supplements to help rebuild bone loss, but maintaining a nutritious diet and exercise are essential to contributing to strong and healthy bones throughout your life.  

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