Preserving Bone Health As A Woman

Although people of any gender can experience bone density loss, women have a higher incidence of being diagnosed with osteoporosis in the US. Many individuals are unaware of the reality that bone mass peaks at age 30. That fact is especially true once the menopausal stage begins. Various factors can contribute to bone density loss, like a history of previous bone breaks, ethnicity, lactose intolerance, and even a poor diet or sedentary lifestyle. The following tips can preserve bone health and build strong bones, especially after menopause.

Vitamin C is important

Poor food choices can manifest in health outcomes, including with a person's bones. Eating foods that don't provide enough nutritional value can contribute to an accelerated loss of bone density. Key nutrients like vitamin C, calcium, and protein are critical for avoiding such an issue. Vitamin C stimulates bone cell formation and aids in preventing damage. Protein supports calcium absorption. Finally, calcium fortifies bone structure and is also the primary mineral found in bones. A diet rich in yellow vegetables, dairy, and leafy greens can provide many necessary nutrients.

Don't forget the vitamin D

Along with vitamin C, vitamin D supports calcium absorption. While supplements can help, other excellent food-based sources include fatty fish such as salmon and canned tuna. Plant-based options include mushrooms and orange juice.

Magnesium can help

Another essential nutrient to incorporate into a daily diet is magnesium. This mineral supports bone production, and when deficiencies are present, lower bone density may be a side effect. Again, supplements can help, but consuming enough green leafy vegetables is also important for natural sources of magnesium.

Don't skip regular exercise

A regular routine that incorporates moderate exercise helps preserve mobility as people age. However, for bone health consider adding weight-bearing activities and modify if necessary for individual capabilities. Low-impact options like dancing, aerobics, or walking can serve as weight-bearing exercises. Meanwhile, strength training with free weights or resistance bands also aids in maintaining muscle function. For the best results, women should aim to exercise at least 30 minutes daily.

Cut back on vices

Most people don't need a big explanation for why tobacco use is bad. However, drinking too much alcohol can be just as bad for bone health. Both smoking and drinking can be contributing factors to developing bone disease, which can increase the risk of fractures. Likewise, excessive drinking reduces calcium absorption, which also lowers bone density.

Take bone health seriously

A proactive approach to preserving bone health is important. While incorporating all of the above steps at any age is important, the benefits are even more critical for older individuals. After menopause, bone density can rapidly decrease. Likewise, seniors are at risk of routinely consuming low-quality foods and not getting enough daily activity. Taking steps to minimize those issues is important. Any woman concerned about menopause-related bone health should consider speaking with a physician.