Get Bones as Strong as You Are
If you were born a woman, you need to think about your bone health. For lifelong wellness, advance planning for strong bones is a top priority.
Women are 4 times more likely to develop osteoporosis than men. Low bone density is incredibly common, affecting over 50% of women after the age of 50. Low estrogen and excess thyroid hormone are enemies of the bones and put you at greater risk for osteoporosis. Not only do the general strategies below apply, there’s more you can do to protect your bones!
Osteoporosis isn’t just a foreboding diagnosis, it carries a high risk for potentially-fatal bone fractures and has everyday implications on quality of life. Throughout our lives, nutrition and lifestyle choices affect the rate at which we build bones as well as how quickly they break down. It’s a battle between breakdown and growth, until our mid-30s when the rate of breakdown starts to exceed the rate of growth. It’s never too early or too late to support healthy bones.
What can you do for the strongest, healthiest bones?
In the case of amenorrhea, perimenopause or postmenopause, low estrogen is a risk factor for low bone density. Other signs of low estrogen can also include: irregular periods, scanty periods, trouble falling asleep or waking during the night, hot flashes and night sweats, vaginal dryness, frequent UTIs, low libido, weight gain, brain fog and migraines.
DO
Work with a professional to regain your menstrual cycle if you’re experiencing amenorrhea, meaning you don’t have a menstrual cycle after age 15 or for longer than 3 months, or if you’re having abnormal menstrual symptoms. While it may seem like a convenience not to have a period, the lack of estrogen puts you at high risk for osteoporosis.
Incorporate phytoestrogens if you’re in perimenopause or you’re already past menopause. Phytoestrogens are compounds in plants that can have mildly estrogenic effects capable of lowering risk for osteoporosis. Aim to incorporate leafy green vegetables, organic tempeh, edamame and flaxseeds.
Elevated thyroid hormones, in the case of hyperthyroidism or over-medicated hypothyroidism, also put you at risk.
DON’T
Ignore hyperthyroidism, typically indicated by a very low TSH level. Work with your doctor to dial-in medication and work with a nutritionist to tailor your diet for proper thyroid function.
General strategies for strong bones
Calcium is important, but it’s not everything! Even if you eat some dairy, you might not be getting enough calcium. Plus, other nutrients are critical to maintaining bone health. In practical terms, focus on the following for bone health:
DO
Incorporate non-dairy sources of calcium: tahini, nettles (try nettle tea!), dark leafy greens especially spinach and collard greens, canned salmon and sardines (eat the bones too!), and vegetables in the broccoli family like brussels sprouts, bok choy and cabbage.
Eat a well-rounded diet of plant foods.
Get your levels of vitamin D tested. If they’re below the recommended range or even in the bottom of the recommended range, you likely need to supplement with vitamin D3.
Aim to incorporate exercise with weights or with jumping at least once per week. The impact and resistance are particularly beneficial to the bones.
Limit your caffeine intake to no more than a few cups per day. If you’re a heavy-caffeine drinker, check out my free program The Caffeine Experiment, to help taper your intake.
DON’T
Assume you’re in the clear if you’re a vegetarian or vegan, even if you’re conscious of your calcium. You may need to carefully consider your diet and possibly seek supplementation to ensure you’re getting all of the nutrients you need.
Smoke
Rely on calcium supplements in lieu of diet. Nor should you rely solely on fortified foods, which are foods produced with vitamins and minerals supplemented-in.
