As a nutritionist, I often see women over the age of 40 who are concerned about their bone health.
After about the age of 35, the total amount of bone in the body begins to diminish. Women are at increased risk of developing brittle bones, primarily due to hormonal changes that occur during perimenopause and menopause. Estrogen, a hormone that plays a key role in maintaining bone density, decreases significantly during this time. This decline in estrogen levels can lead to accelerated bone loss, putting women at a higher risk for osteoporosis during and post-menopause, a condition characterized by weak and brittle bones.
One of the most important things that women can do to improve their bone health is to ensure that they are getting enough calcium in their diet. Calcium is essential for building and maintaining strong bones, and most women over the age of 40 need around 1,000 milligrams of calcium per day. Good sources of calcium include leafy green vegetables, hard cheeses, tofu, and sesame seeds.
In addition to getting enough calcium, women should also make sure that they are getting enough vitamin D. Vitamin D is important for calcium absorption, and most women over the age of 40 need around 600-1000 IU of vitamin D per day, depending on their individual needs. The best source of vitamin D is getting sufficient sunlight.
Vitamin K2 is also important to accelerate proper bone protein formation. The top source of vitamin K2 comes from natto, which some found in certain cheeses e.g Edam cheese, and grass-fed butter. Other important bone nutrients include magnesium, boron, silicon, vitamin C, collagen, zinc, and B vitamins.
In addition to these dietary changes, think about starting regular weight-bearing exercises. Weight-bearing exercise such as weightlifting helps to build and maintain strong bones. Regular exercise can also help improve balance and coordination, reducing the risk of falls and fractures.
Finally, women should avoid smoking and limit their alcohol intake. Smoking can decrease bone density and increase the risk of fractures, while excessive alcohol consumption can interfere with calcium absorption.
It is crucial for women over 40 to prioritise their bone health through proper nutrition, regular exercise, and lifestyle modifications to mitigate these risks and promote strong and healthy bones as they age. By taking proactive steps to support their bone health, women can reduce their risk of fractures and maintain overall quality of life as they enter their later years
