6 ways women can keep their bones strong

Linda Balles, CNM

Obstetrics and Gynecology

Bones become thinner as you age, which can put you at an increased risk for injury and osteoporosis, a medical condition where loss of tissue causes bones to become brittle and fragile. Linda Balles, CNM shared key ways you can keep your bones strong and the risk for osteoporosis low.

Lesser bone tissue means higher risk

Balles noted that it’s especially important for women because they possess less bone tissue. “Both aging and menopause work to thin bone structure, which puts women at increased risk for osteoporosis,” she said.

There are a few ways to help build up your bone strength and maintain it as you age. Simple nutrition and lifestyle changes can make a significant difference.

Lifestyle changes to fight osteoporosis

1. Include plenty of calcium in your diet. You can find these nutrients in milk, yogurt, cheese, almonds, and broccoli, kale and soy products.
2. Pay attention to vitamin D. Orange juice, fatty fish (salmon) and egg yolks are great places to find vitamin D. Sunlight also contributes to the body’s production of vitamin D. Also consider a daily vitamin D3 supplement (2,000 IU).
3. Eat enough calories. A lack of nutrition intake associated with eating disorders is very detrimental to your bone health. It is important for women to take in a consistent and sufficient number of calories per day to keep their bones healthy. This typically ranges from 1,500 to 2,500 calories.
4. Include physical activity in your daily routine. It is important to get a balance of weight bearing, resistance and stretching exercises as all contribute to bone health. Examples of these include running, hiking, aerobics, tennis, dancing, lifting weights or body resistance exercises like push-ups, yoga and basic daily stretching.
5. Avoid substance abuse and tobacco. This includes smoking smokeless tobacco and vaping products. In addition, as a woman, you should not drink more than one alcoholic beverage per day.
6. Talk to your health care provider. If you’re concerned about your bone health or your risk factors, consult your health care provider.