No bones about it, strong bones can help minimise the risk of fracture due to osteoporosis. As women age, they’re at higher risk of developing osteoporosis, a condition where bones become weak and brittle 1.
Understanding how to support bone health is crucial to preventing fractures and maintaining an active lifestyle.
Why is bone health important?
For women, having lower levels of oestrogen increases the risk of developing osteoporosis (which causes bones to become weak and brittle).On average, women lose up to 10% of their bone density in the first five years after menopause 2.
And about one in two women over the age of 60 will experience at least one fracture due to osteoporosis. A minor bump or fall can cause a severe bone fracture 3.
Women over 50 and anyone who experiences a broken bone from a minor bump or fall should consider a bone density test (which uses X-rays to check how much calcium and other minerals are packed into a section of your bone).
Essentials for bone health
1.Essential vitamins and minerals
Your body needs calcium and vitamin D for maintaining bone health.
Calcium gives your bones structure, and almost 99% of the body’s calcium is found in the bones.
The calcium recommendations for your diet vary according to your age, but it’s recommended that women aged 19-50 consume 1,000 mg of calcium daily, increasing to 1,300 mg for women over 50 (which is about one to one and a half glasses of milk per day!).
You can get more calcium in your diet by consuming 4:
- Dairy products like milk, cheese, and yoghurt
- Fortified plant-based milk, leafy green vegetables, and calcium-fortified foods can be eaten by those who are lactose intolerant or prefer non-dairy options
Vitamin D is also essential for the absorption of calcium. Sunlight is the primary source of Vitamin D, so in the Summer, spending five to 10 minutes outside will provide you with enough Vitamin D 5.
In the Winter, you should try to spend up to half an hour in the sun in the middle of the day 5.
You can also introduce a vitamin D supplement; speak to your local Blooms The Chemist Pharmacist or your healthcare professional before introducing a supplement into your diet.
2. Strength training
Regular weight-bearing exercises, such as walking, jogging, or resistance training can help build and maintain muscle mass and strengthen bones. Healthy Bones Australia has an easy-to-follow Exercise Guide
3. Pump up the protein
Protein is essential for supporting bone mass gain (bone mineral density) during growth and preserving bone and muscle mass with ageing. Older people who don’t get enough protein are more likely to experience muscle weakness, sarcopenia, and frailty, which can increase their risk of falling 6.
For those with osteoporosis or those at risk of malnutrition from illness or recovery, ensuring adequate protein intake is crucial for maintaining bone health and overall strength.
By focussing on a balanced diet, the right blend of vitamins and minerals, and staying active, you can stay on top of your bone health.
References
1Better Health Victoria, Bones, accessed 15 August 2024
2Australian Institute of Health and Welfare, Estimating the prevalence of osteoporosis in Australia, accessed 15 August 2024
3Healthy Bones Australia, About osteoporosis, accessed 15 August 2024
4Healthy Bones Australia, Calcium & Bone Health, accessed 15 August 2024
5Healthy Bones Australia, Vitamin D & Bone Health, accessed 15 August 2024
6HealthDirect, Healthy Bones, accessed 15 August 2024