Ladies: Prevent Bone Loss as You Age

Women experience accelerated bone loss as they age due to hormonal changes, specifically a decrease in estrogen production. Estrogen helps regulate bone remodeling by suppressing the activity of osteoclasts, the cells responsible for breaking down bone tissue. As estrogen levels decrease with menopause, osteoclast activity increases, leading to greater bone resorption and reduced bone density.

Calcium and vitamin D are essential nutrients for bone health, and their deficiency can impair bone mineralization and weaken bones over time. Good bioavailable sources of calcium include dairy products (milk, yogurt, and cheese), fortified plant-based milk (like almond milk), leafy greens (such as kale and spinach), tofu and almonds. For vitamin D, the best source is sunlight. However, it can also be obtained from fatty fish (like salmon and tuna), egg yolks and fortified foods (such as fortified dairy and plant-based milk) as well as supplements.

Weight-bearing exercises, such as walking, running, or strength training, help stimulate bone formation and improve bone density. The mechanical load of strength training creates stress on the skeletal system. This stress signals your body to increase bone formation, leading to stronger and denser bones over time. Strength training can also help maintain or increase levels of estrogen and testosterone. Even though estrogen levels decline during menopause, strength training can help mitigate some of the negative effects by promoting hormone production.

Acting now and taking small steps can make a big difference in preserving your bone strength as you age.