By late 20s or early 30s, a woman’s bones reach their peak power. At this point in life, the bones are at their most capable form, that is most resilient and dense, which is also called ‘peak bone mass’. The higher your peak bone mass at this stage means lesser age-related bone loss later in life. However, after 30s, bone breakdown slowly begins to outpace formation and increases the risk of fracture and osteoporosis.
Amid this, the good news is that physical activity, lifestyle choices and nutrition can essentially maintain bone strength in the later stages of life. Studies show that even after menopause, women who adopt bone-care habits have shown slow bone loss and maintain muscle strength, which ultimately reduces the risk of debilitating injuries. Here are some science-backed recommendations to maintain strong bones throughout life.
Calcium and vitamin D intakeA study published in the European Journal of Medical Research found that supplementation with calcium and vitamin D in postmenopausal women improved bone mineral density and reduced fracture risk. Women should ensure adequate intake of calcium and vitamin D for its absorption. Calcium is essential for bone structure and its main dietary sources are dairy products, fatty fish or leafy greens.
Include protein-rich foods in the dietLean meats, poultry, fish, eggs, legumes, and nuts can provide adequate proteins to the bones. Protein intake is essential as it supports bone matrix formation and muscle mass. A study suggests higher protein intake is associated with higher bone mineral density in postmenopausal women. Regular weight-bearing and resistance exerciseStudies suggest weight-bearing and resistance exercise stimulate bone formation and increase bone density. As per Harvard, certain types of exercise can increase muscle mass, which in turn enhances strength, muscle control, balance, and coordination.Bone-supportive nutrientsBones are living tissues and require a variety of nutrients to stay strong and resilient. Apart from calcium and vitamin D, two particularly important nutrients are magnesium and vitamin K.
- Studies link low magnesium levels have been linked to lower bone mineral density and higher risk of fractures. Some magnesium sources are almonds, cashews, pumpkin, spinach and whole grains.
- Higher intake of vitamin K is associated with greater bone mineral density and lower fracture risk in women. Common vitamin K sources are broccoli, Soybeans and fermented foods like miso.
However, other vitamins and minerals like phosphorus, zinc and vitamin C also play a key role in bone health.Monitor bone healthThe US Preventive Services Task Force recommends that women 65 and older undergo routine Bone Mineral Density testing. BMD testing is considered as the gold standard for assessing bone health. The results of this test help doctors to classify bone health as normal, osteopenic , or osteoporotic.Keeping track of bone health is as important as eating and exercising as early monitoring detects the risks of reduced bone density and increased fracture risk.
The habits we commit in the early years of life work as a foundation for the later years of life. Maintaining strong bones is a lifelong commitment and the results are essential to live an active and healthy life. Ensuring adequate calcium, vitamin D, and other bone-supportive nutrients, engaging in weight-bearing and resistance exercises, consuming protein-rich foods, and monitoring bone health through regular check-ups are all proven strategies to preserve bone strength.
