Beauty starts from the inside. One source of inner beauty is strong, healthy bones. Our bones affect posture, movement and how we age. Let’s take a good look at how to promote good bone health.
Bone mass peaks between age 25 and 30 for most women. In our 30s, the body begins to lose more bone than it builds. In menopause, bone loss speeds up due to reduced estrogen.
At any age, women can boost bone health.
Nourish your bones: Calcium, vitamin D and protein are vital for bone health. Make sure your daily diet includes low-fat dairy products, leafy green vegetables and milk, juices and grains fortified with calcium and vitamin D.
Ask about daily vitamins and minerals: Talk to your healthcare provider to see if daily vitamin D and calcium supplements are advised.
Be active: Weight-bearing activities such as walking, dancing, hiking, pickleball, and strength training help build bones and keep them strong.
Stop smoking and vaping: Smoking and vaping can reduce bone density and increase the risk for osteoporosis – bone weakness that causes fractures. Here’s why. Both contain nicotine which slows the production of bone-forming cells and reduces the body’s ability to absorb calcium. While more is known about the effects of smoking, studies suggest vaping also impacts bone health. For help quitting, visit quitpartnermn.com or talk with your primary care provider.
How is bone health measured?
One of the most common ways to measure bone health is a bone density scan, called a DEXA or DXA scan. It’s a simple, quick and painless X-ray that scans the hip and spine with a movable arm. The test is recommended for women age 65 and older.
Bone density scans may begin earlier for women with risk factors such as early menopause, smoking, a family history or use of certain medications. A scan is also advised for anyone who has broken a bone after age 50 or lost 1.5 inches in height.
Bone density scores that are lower than normal indicate osteoporosis or the less severe osteopenia.
Treatments are available. Your healthcare provider may recommend lifestyle measures such as walking and calcium and vitamin D supplements.
Medications can also slow bone loss or rebuild bones. Fosamax (alendronate) is a weekly pill that helps prevent the worsening of osteoporosis. Injectable options given once or twice a year are also an option. A conversation with your healthcare provider can help you find a medication that suits your needs and lifestyle.
Building strong bones and treating low bone density is vital to staying active, independent and confident.
That’s beautiful at every age!