Understanding Bone Health

Preventing osteoporosis should be a priority for all women. Did you know that 1 in 2 women over the age of 50 will suffer from low bone quality or quantity, leading to fractures? Understanding why this happens and how to prevent it can make a significant difference in your bone health.

Bone Remodeling
Your body continuously remodels bones using two main types of cells: osteoBlasts, which build bone, and osteoClasts, which break down bone. Several factors, including hormonal changes, diet, and lifestyle, influence this remodeling process. During puberty, hormone surges and growth spurts increase bone density and strength. Peak bone mass is typically reached by age 30, after which bone mass remains stable until menopause. Post-menopause, estrogen levels drop, leading to a rapid loss of bone density, strength, and height. Women lose bone at about 2% per year for the first five years after menopause, then about 1% per year thereafter.

Types of Bone 
Our body contains two main types of bone:
- Cortical Bone: Found in arms, legs, ribs, skull, and pelvic girdle. This type is denser and stronger.
- Trabecular Bone: Found in the spine, hip joint, and wrist. This type is more porous and prone to osteoporosis due to its loosely packed structure.

Early Detection
Osteoporosis is often called a silent disease because you may not know you have it until a fracture occurs. A DEXA scan can measure your bone mineral density, helping to diagnose osteoporosis early and reduce the risk of fractures.

Lifestyle Factors

Quit Smoking 
Smoking reduces bone density, increases fracture risk, and slows fracture healing. Both active and secondhand smokers are likely to have reduced bone mass.

Exercise 
Regular weight-bearing exercises, resistance training, balance work, flexibility, and core stability exercises are vital. Consider joining a local strong bones class or working with an exercise specialist. 

Moderate Alcohol Consumption 
Excessive alcohol consumption increases the risk of hip and spine fractures by affecting osteoclasts and leading to more frequent falls due to poor balance and coordination.

Dietary Factors

Healthy Fats 
Calcium and other essential bone nutrients are fat-soluble, requiring healthy fats for absorption. Aim for 7-9 tablespoons of healthy fats daily from sources like seafood, coconut, olives, fresh nuts and seeds, eggs, and avocados. Avoid unhealthy fats found in deep-fried foods, processed foods, and certain vegetable oils.

Protein and Collagen 
Protein and collagen are essential for the bone matrix. Include good quality protein in each meal. Collagen can be sourced from slow-cooked meats on the bone or purchased.

Phytoestrogens 
Phytoestrogens can help prevent bone mineral density loss and maintain bone structure post-menopause. They are found in foods like flaxseeds, and legumes.

Important Nutrients

Calcium 
Bones store calcium, which is essential for muscle contraction, including heart function. Adequate calcium levels in the blood prevent the body from depleting bone calcium. Sources of dietary calcium include sesame seeds, sardines, dark green leafy vegetables, and nuts. If supplementing, choose a product that combines calcium with other bone-building nutrients to avoid potential complications.

Magnesium
Magnesium is crucial for bone health, helping to keep calcium dissolved in the blood and preventing it from being deposited in soft tissues. It enhances bone building and remodeling.

Fat-Soluble Vitamins (A, D, E, K) 
Vitamin D encourages bone remineralization, while vitamins A, E, and K are also necessary for bone health. Consider an ADEK combination supplement.

The Gut-Bone Connection

Emerging research has highlighted the link between a healthy digestive microbiome and bone health. A balanced gut microbiome aids in the absorption of essential nutrients like calcium, magnesium, and vitamin D, which are crucial for bone health. Probiotics and prebiotics can enhance gut health, thereby supporting bone density and strength.

Additional Considerations

Lead Exposure
Lead can accumulate in bones and be released during menopause, causing health issues. A hair tissue mineral analysis (HTMA) can check for long-term lead exposure. Lead exposure reduction has improved, but older homes may still have lead-based paint and dust.

Medications
Certain medications can weaken bones. Consult your doctor if you are on corticosteroids, antacids, certain cancer medications (e.g., Tamoxifen), epilepsy medications, or antidepressants and are concerned about your bone density.

By addressing diet, lifestyle, nutrient intake, and gut health, women can take proactive steps to maintain and improve their bone health at any stage of life. For more personalized support, book a consultation.

Your bones are worth it—take action today to ensure a healthier future.