5 Steps For Better Bone Health

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Of all the possible health concerns that can arise as we age, I think loss of bone density is the most pressing. Bone density, also called bone mineral density (BMD), refers to the amount of minerals in a specific volume of bone. In other words, it’s indicative of our bone strength – bones with higher mineral content are denser and stronger, while bones with less mineral content are more fragile and likely to break.

Bone density starts to decline when we turn 35, and in the first five years following menopause, women lose an average of 10 percent of bone density. After that, bone density continues to deteriorate, and our bones take longer to rebuild and recover from physical stress and injury. (That’s why it’s much easier to recover from a broken bone in your 20s than in your 50s and 60s.) Osteoporosis – which I’ve covered on the blog, see here – affects millions of people and it can lead to serious injury. In particular, when someone over 65 takes a fall and fractures a hip, it becomes a debilitating and even fatal injury. 

If you haven’t taken any measures to protect your bone health thus far in life, let this be a sign that you need to start now! Fortunately, there’s a lot we can do, regardless of age, regardless of osteoporosis diagnosis status. 

Here are the steps you can take to better your bone health: 

1. Get a bone density scan ASAP

A bone density scan – also known as a DEXA scan – is basically an x-ray that measures the strength and thickness of your bones. This is how doctors determine your risk of osteoporosis and other bone health issues. Bone scans are quick and painless, and they’re recommended for women over 65, as well as those 50 to 64 years old who have certain risk factors. If you want to go through your insurance, call your primary care doctor’s office and ask if you can have a prescription/referral for a bone scan – then you just have to go to a clinic or facility that has the DEXA machine. Otherwise, if you can pay out of pocket, there are other clinics like Fitnescity that have them. 

2. Look into hormone replacement therapy

The primary reason for decreased bone density is a loss of estrogen – the main hormone lost during menopause, which plays a major role in maintaining our skeletal system. The good news is hormone replacement therapy (HRT) can help with bone loss by increasing estrogen levels. If you’ve never heard of HRT and haven’t looked into it, it’s worth doing your own research and seeing if it’s a good option for you. 

3. Train for better bone density

I have a whole blog post on training for osteoporosis prevention here, which I recommend reading! In short, the best types of training for bone health are weight bearing exercise and strength training. Weight bearing exercise is defined as any activity where you’re bearing the load of your own weight. This includes anything that requires you to be on your feet, your bones and muscles working against gravity to keep you upright, including:

As for strength training, I have a Guide to Strength Training for Women over 50 here and a Five Minute Workout For Busy Women here.  

4. Ensure that you’re getting enough calcium and vitamin D 

Calcium is the primary mineral component of bone (it makes up about 40%), so it’s important to ensure that you’re getting enough of it daily. In terms of foods that contain calcium, organic dairy products like cottage cheese and Greek yogurt are my go-tos, as well as cooked kale and collard greens. Canned fish, like sardines, are also high in calcium, as are almonds. If you would rather take a supplement, make sure you look for one that contains vitamin D as well – because vitamin D increases the absorption of calcium in our bones. 

5. Ask your doctor about osteoporosis and the treatment options

Finally, talk to your doctor about osteoporosis prevention and/or treatment. Depending on the results of your DEXA scan, they’ll give you a rundown of your available treatment options, if needed. In addition to exercise and eating a healthy diet, there are FDA approved medications for osteoporosis, including bisphosphonates, which slow bone breakdown and reduce risk of fractures. As we get older, it becomes increasingly important to find a primary care doctor we know and trust – so if you haven’t found one yet, now’s the time to ask your friends or colleagues for a recommendation. 

Poor bone health can have serious consequences, so it’s crucial that we all take these five steps! I hope you check out the resources and blog posts I’ve linked above, and that you’ll jump in and join the Walking Challenge, if you haven’t yet. 

Xo, 

Renata