Day 40: Healthy Bones

Taking care of our bones was rarely on our minds earlier. But things are starting to change… we do face higher risks of bone issues at this time in our lives. That’s true for men too, but the risk is even higher for us. Another joy of being a woman, am I right?

Our bones are in a constant state of building and breaking down. Earlier in our lives, bone-building outpaces bone breakdown. Bone-building activity actually peaks between ages 20 and 30. After that, it slows down and eventually, loss of bone density overtakes the body’s ability to make more bone. If the bone loss is really severe, we’re at risk of developing osteoporosis. Now, bone loss happens to everyone as we mature, but toss estrogen reduction into the mix and the risk is even higher.

Estrogen is a protector of bone density. When it begins to reduce around menopause, our bones are left without that protection. Over the course of menopause, we lose about 10%-20% of our bone mass.1 Most of that loss occurs during the years immediately following the last period. And, we will continue losing bone because the body can no longer keep up. So you really want your bones as healthy as they can be going into menopause. Remember, bone loss doesn’t mean you will automatically have osteoporosis. Most people have enough bone mass to maintain their bone health. But you want to do all you can to keep your bones healthy.

The way bone mass is measured is by a procedure known as a bone density scan, sometimes called a “Dexa” scan. It is a painless procedure where you lie on a table and an x-ray machine scans your bones measuring their density. Doctors will often recommend a baseline scan at some point, usually around the time of menopause.

So what can you do to keep your bones healthy?

First, pay attention to food. Nutrients such as calcium, vitamins D and K, phosphorus, potassium and magnesium are bone builders. Check out the recipes on the app and look for the ones specifically for bone health – these ones incorporate the right ingredients and nutrients to help you keep your bones healthy.

Second, add some resistance training and weight-bearing exercises to your fitness routine. Weight bearing exercises are things like walking, running and jumping. Resistance training involves pushing and pulling against resistance, like lifting weights.These types of exercises are known to promote strong and healthy bones. They also keep your muscles strong so that you can stay upright and mobile.

If you have concerns about your bone health, talk to your doctor. If you are at risk for osteoporosis, there are things your doctor can do to help you manage your risk and keep your bones as healthy as they can be.