Do you have good bones?

While the proverbial “skeleton in your closet” is a totally inert, lifeless object, your actual bones are very much alive! Bones produce blood cells, secrete hormones and store and monitor key minerals, such as calcium and phosphorus. Bones are also constantly remodeling themselves, by recycling old cells and forming new ones. Did you know your skeleton completely regenerates itself about every 10 years?

After menopause, a woman’s risk of Osteoporosis increases, largely due to a significant drop in estrogen levels; a bone protective hormone. According to Andrea Singer, MD, Director of Bone Densitometry at MedStar Georgetown University Hospital, “Women can lose up to 20% of their bone density in the first 5-7 years after menopause.” Other medical conditions, can also make bones more fragile, such as inflammatory bowel disease, diabetes, and hyperthyroidism. In addition, long term use of oral corticosteroids (often prescribed to control asthma) can affect your bone density as well. Unfortunately, those with a smaller boned frame or individuals with a family history of Osteoporosis do have a higher lifetime risk of developing the disease.

BUILD YOURSELF UP….it’s not all doom & gloom. Now is the time to start adopting healthy habits and lower your risk

1. Calcium- the recommended dietary allowance for women over 40 is 1000-1200mg/day (Smolin & Grosvenor 465). Calcium strengthens your bones but also almost every cell in your body. Calcium is needed to contract your muscles & clot your blood. Most importantly, if you are not getting enough, your body will steal it from your bones for use elsewhere!! Ideally, if we can get our Calcium from our food sources, it is best, and also easier to absorb. Good sources of Calcium include:

   **Dairy (1 c 1% milk has about 300mg Calcium/ 1 c yogurt has 400mg calcium)

   ** Kale/Broccoli (1 c cooked Kale or 1/2 cup broccoli have about 100mg calciium)

   ** 2 slices bread (white/whole wheat have about 50mg calciium)

   ** Cheddar cheese (1.5 oz has about 200mg calciium)

2. Supplements- if you are not getting enough Calcium from your diet, supplements can be taken, but please work with your Doctor to determine how much & what type you should be taken (not all supplements are created equal). It is possible to get too much Calcium, which could lead to kidney stones or elevated blood calcium levels (Smolin & Grosvenor 465). All sources from food and supplements count towards your daily intake.

3. Vitamin D- aids in the absorption of Calcium,so important you are getting enough. Especially when we live in the northern hemisphere, and our winters are long & exposure to sun is low. (also when waiting out a pandemic and never leaving your house!!!). The recommended intake for Vitamin D in adults is between 200-400 international units/day. We can make Vitamin D thru sun exposure (without sunscreen), but that can be risky. Many calcium supplements are combined with Vitamin D, so if after discussing with your Doctor if you need a supplement, you may decide a combined version makes most sense for you.

4. Strength Train- YEP….it’s important. All weight bearing activities (walking, running, dancing, stairs, pushing & pulling weights) are what stimulates new bone growth & remodeling. The key is to ensure you have adequate stimulus to generate the needed changes in your bones. Unless you are considerably weak and fragile, continuing to lift 3-5 lb weights, without challenging yourself, will not likely result in enough stimulus to your bones. I recommend consistent, progressive resistance training- 2-3 times a week & 30 minutes of movement on all other days (walking is great!)

It’s never too late to focus on the health of your bones. If you are pre-menopause, now is a great time to start a strength based training program, so that is becomes a healthy habit as you edge a little closer to menopause. If you are already in menopause, then now IS the time to start strength training. You may not be able to stop any bone loss that has already occurred, but you can definitely slow the process with consistent training and sufficient calcium intake.

Sources:

Puniewska, Maggie. “Good Bones.” Health, June 2020, p. 46.

Smolin, Lori, and Mary B. Grosvenor. Nutrition Science and Applications Second Edition. John Wiley & Sons Inc, 2008.