As a young woman, were you told you needed to keep an eye on your bone density? The health of your heart and lungs maybe, but your bones, unlikely, and this needs to change. Fragile bones were never considered, that was an old person’s problem. But the reality is that osteoporosis, or poor bone density is very common. Subsequently, what you do in your 20s is important. Thankfully there are ways to slow down bone density loss and stay strong. Here’s how.

Build a bone density fund

Think of your bones as a long-term investment, or a retirement fund, but you can only make deposits until your late 20s. Why? Because it’s during these years your bones are continuously changing. That is, new bone is being made and old bone is broken down. After this, at around 30 you reach peak bone mass, and from then on your bones start to lose more mass than they can regain.

And then, once menopause hits and your hormonal balance changes, your body starts to make withdrawals from your bone fund. So, what this means is the bigger your investment back in your 20s the more you’ll have for withdrawals. If your balance is low, the big ‘O’ can be a factor.

What is osteoporosis?

Osteoporosis is a bone disease that develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes. Low calcium intake contributes to lower bone density, early bone loss and an increased risk of fracture. While osteoporosis cannot be completely reversed, it can be slowed.

What is osteopenia?

Osteopenia is low bone density that’s not yet in the osteoporosis range and is higher in women because female bones typically are smaller and less dense than male bones.

 

How to safeguard your bones – the big three

Caring for your bones can boost your strength and help support you in the future.

1. Build your bones

Calcium builds strong bones, but it also helps your muscles, heart, and nerves function well. However, if you don’t get enough calcium from your diet, and when your calcium levels dip, it’s pulled from your bones and used for other organs, impacting their density.

Low levels of vitamin K is also linked with a higher risk of bone fractures. Research indicates vitamin K helps activate a protein called osteocalcin, which binds to calcium for bone health. Research has also shown that a vitamin K2 supplement may improve bone quality in people with osteoporosis.

Calcium sources:

Calcium is crucial for bone growth, but taking a pill isn’t the best solution. Research has shown that calcium tablets are not always well absorbed, whereas eating a diet rich in calcium is an effective way to support your bones. Foods to include in your diet are dairy products, (milk, yoghurt, and cheese), sardines, broccoli, almond butter, soy beans, fortified cereals, fortified juices, enriched breads, and dark leafy greens.

Bottom line: Aim to get your calcium from food: 1,000 mg if you’re under age 50, 1,200 mg if you’re 50 or over. And because your body can only take in about 250 mg at a time, try to spread your intake over the course of a day.

NOTE: Calcium on food labels is given as a percentage of 1,000 mg, so if the label says “45 percent,” a serving of that food provides 450 mg of calcium.

 

2. Embrace the sunshine

Your body produces vitamin D when it’s exposed to sunlight, and it’s needed by your body to absorb calcium for your bones. But the sun’s UV radiation can also cause skin cancer. So what can you do? Keep an eye on the daily UV index level because when it’s under 3 it’s safe to spend small amounts of time in the sun without protection. Sunscreen is known to inhibit the production of vitamin D. Check your daily forecast or download a free SunSmart app as a guide. As for how much sunshine you need, short bursts of about 10-15 minutes is generally enough, and never allow your skin to burn.

When you’re not getting enough vitamin D either through sun exposure or your diet a supplement may be necessary. Talk to your doctor about having your vitamin D levels accessed. Foods to include in your diet are oily fish such as salmon, mackerel and tuna, egg yolks, fortified milk and milk products and fortified cereal.

3. Exercise for strength

What you do for exercise is just as important as what you eat when it comes to bone density, not to mention staying healthy and strong. You can either create a routine for yourself at home with the help of online programs or join a gym and have the benefit of professional support and guidance.

The 3 best bone and strength building exercises are:

Weight-bearing

When you work against gravity you’re doing weight-bearing exercises which are great for building bone and muscle strength. These can be done using weights (machines or free weights. Alternatively, you can use your own weight by doing exercises such as push ups, jogging, brisk walking, stair climbing and dancing.

Muscle strengthening

Strong muscles will help protect you against falls. Think of your lower body as your anchor and concentrate on moves that work your legs and thighs such as squats and lunges. Go for walks, take the stairs and do whatever you can to strengthen your muscles.

Balance building

Improving your balance enhances core stability, which helps prevent falls. Balance building exercises include Yoga, Pilates, tai chi and simple moves such as standing on one leg. You can practice doing this at home, just have a wall or chair handy, in case you need support.

 

Bone review: the DEXA scan

A bone density test, or DEXA scan uses X-rays to assess bone health. It will show you exactly what’s going on with your bones and identify your risk of future bone fractures.

Osteoporosis is a silent disease and often remains undiagnosed until a fracture occurs, making these scans invaluable for prevention. If you’re generally healthy with no family history, women are advised to get a DEXA scan at age 65 and men at 70.

What’s involved?

The DEXA Scan requires a referral from your doctor and takes about 15 minutes. Afterward, discuss potential lifestyle adjustments as they can significantly lower your risk of osteoporosis. Potential supplements and medications can also help prevent further bone density loss.

Safeguarding your bones through the decades

The sooner you start working on building your bone density, the stronger they’ll be and for longer. Here’s the why and the how.

Your 20s and 30s: build your foundation

Your twenties are the last opportunity you have to build bone strength and reduce the risk of osteoporosis in the decades to come. So even though you might be feeling fit and healthy don’t take your bone strength for granted.

Max your calcium

Dietary choices can definitely impact your bones, and when you become familiar with the calcium rich food choices available, you’ll discover how easy it is to feed them. If you’re into healthy foods, such as smoothies, fruit, cheese, seafood, dark green vegetables, you’re already on the right track. Just keep in mind you need to eat these foods daily!

 

Exercising for stronger bones

Like muscle, bone is living tissue that responds to exercise by becoming stronger and the good news is, by exercising regularly they’ll also be stronger for the future too. Do whatever type of exercise most appeals to you and as you gain confidence and strength explore other options.

Bone builders:

• Weight-bearing exercises force you to work against gravity. They include jogging, hiking, skipping, basketball, swimming, netball, tennis, dancing, climbing stairs, Pilates, yoga and walking.
• Resistance training involves using hand weights and gym equipment which enables you to progressively build intensity and muscle strength.

In Your 40s and 50s: fortify and monitor

Eating a calcium rich diet, getting enough vitamin D and doing regular exercise need to be kept up. If you have a known family history of osteoporosis or have other risk factors such as rheumatoid arthritis, a parent who broke a hip, low body weight, are a heavy drinker, smoker or have used corticosteroid drugs for more than three months talk to your doctor about having a bone density scan asap.

 

Hormone and medication checks

This is a good time to your hormones checked. Low oestrogen in women or testosterone in men can increase the risk of osteoporosis. Discuss this with your doctor and ask if any of your medications could be contributing to bone loss.

Review supplement intake

Women, at higher risk for bone thinning, often take daily calcium supplements. Consult your doctor or naturopath to ensure effective options, as supplement quality varies.

Stay active

Exercising which increases bone density and muscle strength will help prevent falls and it’s never too late to start. Gyms have increasing numbers of mature age women enjoying both individual and group exercise classes, and no previous gym experience is required. Start by only doing what’s comfortable for you and gradually build up your strength.

Your 60s+: maintain and strengthen

Osteoporosis can occur at any age, but it becomes more common as people get older. It’s most common in post-menopausal women and men over the age of 70 years. The good news – there are still things you can do to protect your bones.

Explore getting medical support

First up – get a referral from your doctor for a bone density scan and then go back and discuss your results. If your doctor says your lifestyle changes aren’t enough to prevent bone fractures, they may suggest supplements or a medication, depending on your risk profile. Osteoporosis medicines can reinforce bones by slowing the breakdown process. Note: Some health conditions and medications, for example long-term use of prednisone or aluminium-containing antacids can weaken bones. Discuss your situation with your doctor.

Build core strength

Exercises that strengthen your muscles, including your core, will help improve your stability and help prevent falls. Make them a part of your daily routine. Pilates and balance training classes are helpful and they cater to all ages and levels of ability. If you go regularly you’ll soon reap the benefits. Check out your local gyms and community groups for classes.

Ways to help avoid a fall

Your risk of falling increases with age and many older people avoid social activities because of a fear of falling. Besides balance training here are a few other ways to help prevent falls and fractures.

• Get an eye and hearing test – having good sight and clear hearing reduces your chance of being surprised or startled.
• Check your meds – some medicines can make you sleepy or dizzy and therefore unstable.
• Stand up slowly – getting up quickly sends your blood pressure up and makes you wobbly.
• Mount grab bars – having something to hold on to makes your bathroom visits safer.
• Clear the floor – remove rugs, cables and any objects you could trip over from the floor.
• Wear shoes with non-slip soles – paths and floors can be slippery so be prepared.

Final note

The more you know about natural ways to maintain and increase your bone density the better you’ll be about to safeguard your bones. And once you’re in the know spare a thought for all the women you know, young and older, and encourage them to follow suit.

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