Our bones do a lot of work, every day of our lives. They hold us up, they keep us moving, and they protect some of the most vital parts of us. They’re incredibly important, and they are also, unfortunately, one of the things that begin to break down most noticeably as we age.
Because women typically have inherently less-dense bones, it’s even more crucial to take care of them as early as possible.
Understanding the Importance of Bone Health
Until our late 30s and early 40s, our bones are constantly in a state of remodeling. Our bodies break down bone and replenish it on a regular basis, but as we age, this process slows down, and we begin to lose more bone
density than we gain.
When this phenomenon becomes abnormally progressed, and bones weaken to the point of being easily broken, it is typically categorized as Osteoporosis. This condition is especially prevalent in women, but there are steps you can take toward prevention and bone preservation.
Nutrition for Strong Bones
The best diet for maintaining bone health is high in calcium and vitamin D.
According to Mayo Clinic, adults of any sex between the ages of 19 and 50 are recommended to have at least 1,000 milligrams (mg) of calcium in their diet, and that number grows to 1200 mg for women 51 and older.
For vitamin D, the recommendation is 600 international units (IUs) a day for adults aged 19 to 70, and goes to 800 IUs a day for adults aged 71 and older.
Foods that are high in calcium include:
- Dark, leafy greens like kale, spinach, and turnip greens
- Salmon, tuna, and sardines
- Soy proteins like tofu
- Dairy products
Getting a proper amount of sunlight can help encourage vitamin D production, but it’s important to get the vitamin from dietary sources as well. Foods that are high in vitamin D include:
- Oily fish
- Fortified dairy products
If you struggle to get enough of these foods in your diet, your provider may recommend dietary supplements designed to improve and maintain bone health.
Lifestyle Habits to Protect Bone Health
If you’re wondering what is good for bone health when it comes to lifestyle, there are a few changes you can make that will help prevent bone loss and work toward increasing bone strength.
- Limit alcohol and quit smoking. Studies show that people who drink alcohol excessively and smoke tobacco have a higher risk of fracture (and increased fall risk), and lower bone density.
- Reach and maintain a healthy body weight. Being overweight and underweight can negatively affect the strength of your bones.
- Lift weights or do weight-bearing exercise. These exercises not only help you stay healthy, they also help your bones build new cells more quickly.
- Ask your provider about supplements. If you feel you need help reaching nutritional goals, ask your provider about supplements that will help prevent bone loss.
Preventing and Managing Bone Loss
When it comes to the prevention and management of bone loss, it’s never too early to start. By focusing on nutrition and strength early in life, you can increase your peak bone strength before cell production begins to slow with age. The higher your peak bone mass, the longer it takes for bones to break down.
Certain medications can affect bone strength and loss, and if you are concerned about your current medication regimen and how it affects this part of your health, we encourage you to review your medications with your provider.
It’s never too late to make a change.
The earlier you can focus on your bone health, the better. Staying active, getting the right nutrition, and making a few lifestyle changes may be all you need to keep your bones strong and healthy as you age.
Stay Informed, Stay Healthy
Follow our women’s health blog for more tips on breast cancer prevention and other women’s health concerns.
![shutterstock_1299510538-[Converted]](https://dev.magview.com/wp-content/uploads/2023/05/shutterstock_1299510538-Converted.jpg "monitoring breast density")
