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The Bone-ified Truth: Why Every Woman Should Care About Bone Health

<blockquote> <h3>Fast Facts: </h3> <ul> <li>An estimated 10 million people in the United States have osteoporosis, and around 8 million of them are women — that's 80%.</li> <li>Bones are living, breathing tissues that are constantly being broken down and rebuilt.</li> <li>Bones are vital organs that provide support and structure, protect your internal organs, support movement, anchor muscles, store calcium and other minerals, regulate your endocrine (hormone) system, and help produce blood cells.</li> </ul> </blockquote> Bone health may not be a thrilling topic, but the truth is, we need to be talking about it – particularly women. That’s because an estimated 10 million people in the United States have osteoporosis, a disease where your bones become porous and weak, and around 8 million of them are women — that's 80%. Now, you might think fragile bones are only a concern for post-menopausal women, and that osteoporosis is only something your future self has to worry about. But bone health can start to deteriorate at a surprisingly early age, particularly in women. For women, paying attention to bone health is not just a recommendation, it’s a necessity. Read on to find out why women need to start paying attention to their bone health earlier and what you can do today to keep your bones healthy and strong. <h2>Your bones are more than just a skeleton in the closet </h2> Your bones are the ultimate support system of your body. They give you shape and the ability to stand upright, walk, and move, but they do much more than just provide structure. Your bones are vital organs that serve multiple functions, which include: <ul> <li>protecting your internal organs</li> <li>supporting movement</li> <li>anchoring muscles </li> <li>storing calcium and other minerals</li> <li>regulating your endocrine (hormone) system</li> <li>producing blood cells</li> </ul> <figure><img alt="Your Biggest Supporters: Healthy Bones | Source: TheVisualMD" class="img-responsive" src="https://cdn.storymd.com/optimized/8ok2ERt4A7/thumbnail.jpg" /> <figcaption>Your Biggest Supporters: Healthy Bones. Source: TheVisualMD</figcaption> </figure> Many people think that bones stay the same once they stop growing, but the truth is, bones are highly dynamic. In fact, bones are living, breathing tissues that are constantly being broken down and rebuilt. In your youth, this process is fast and furious, which is why nearly all bone growth is done in your childhood and teenage years. But as you age, especially for women, this rebuilding process slows down, and from your mid-thirties, you start to lose more bone than you grow. <h2>Extra bone care is a must for women</h2> Women’s bones need special care. Why? Well, women face unique challenges when it comes to bone health. It turns out that women have some unique factors that make taking care of their bones even more crucial than it is for men. For example, hormonal changes during various phases of their lives can accelerate bone loss. This can lead to osteoporosis, a condition where bones become weak and brittle. Factors that affect women’s bone health, thus increasing their risk of bone-related diseases like osteoporosis, include: 1. Hormones. Estrogen plays a major role in regulating bone density and keeping bones robust. But as women age, particularly when they hit menopause, estrogen levels decline. This can lead to bones becoming less dense and more fragile. 2. Smaller body size. Generally, women have smaller, thinner bones compared to men. And size does matter when it comes to bones. This naturally smaller size means women start with a lower bone density, which makes maintaining it even more important. 3. Pregnancy. Pregnancy can weaken a woman’s bones. During pregnancy, the growing baby uses the calcium and vitamin D in their mom’s body to form their bones. If the body is deficient in these nutrients, the body turns to its largest store of calcium, the bones, to supply it to the growing baby, which, over a course of nine months, can significantly decrease bone density and weaken bones. 4. Menopause. This deserves a special mention because this phase in a woman's life can be a turning point for bone health. Estrogen slows down the rate of bone breakdown, which protects bones. But during menopause, a woman’s body produces significantly less estrogen. As a result, this drop in estrogen leads to a rapid decrease in bone density. <figure><img alt="Skeleton and bones - Menopause - Osteoporosis | Source: Laboratoires Servier/Wikimedia" class="img-responsive" src="https://cdn.storymd.com/optimized/Oo5yyMuDoK/thumbnail.jpg" /> <figcaption>Menopause and Osteoporosis. Source: Laboratoires Servier /Wikimedia</figcaption> </figure> 5. Longer life. Women, on average, live almost five years longer than men. While that’s great news for women, it also means that they’re living longer with older bones. Each year, both men and women, lose about 2% to 3% of bone mass. Therefore, a longer life increases the risk for debilitating bone fractures. While simply being a woman increases the risk for osteoporosis, you’re also more likely to lose more bone density and mass if you have other risk factors, including: <ul> <li>being of Caucasian, Asian, or Hispanic descent</li> <li>being overweight or obese</li> <li>being a smoker </li> <li>drinking excessive amounts of alcohol (i.e., more than 1 to 2 drinks per week)</li> <li>having an eating disorder (e.g., anorexia nervosa or bulimia nervosa) </li> <li>living a sedentary lifestyle </li> <li>having a family history of bone-related diseases</li> <li>having certain underlying health conditions, such as diabetes</li> </ul> <h2>Keep your bones happy and healthy</h2> It’s not uncommon for a woman’s bone health to get sidelined in their busy lives, but it's incredibly crucial to start taking care of your bone health – now! Maintaining strong bones is not just about avoiding fractures, it’s about quality of life. It’s about being able to carry groceries, play with kids or grandkids, and enjoy an active lifestyle without pain or limitations. So, how can women ensure their bones stay strong and healthy? It's a mix of diet, exercise, lifestyle choices, and understanding the changes that happen in the body over time. Here are things you can do now, if you’re a woman, to keep your bones healthy and strong: 1. Eat healthy. A balanced diet is key to maintaining strong bones. Calcium, the primary mineral found in bones, is essential. Dairy products, leafy greens, tofu and fortified foods with calcium are excellent sources. But it’s not just about calcium, vitamin D is also very essential. Vitamin D is needed for calcium absorption – without it, all the calcium in the world won’t do your bones much good. Foods like fatty fish and egg yolks are a great source of vitamin D. But you don’t have to just eat your vitamin D, it can also be obtained from sunlight exposure. Aim to get 10 – 30 minutes of midday sunlight, several times a week to keep your levels of vitamin D up. Other nutrients like magnesium, potassium, vitamin K2, and protein also play significant roles in bone health. By incorporating a variety of these nutrient-rich foods into your diet you can help ensure your bones stay strong and healthy. But keep in mind that it’s not just about one single nutrient, it's about all of them working together in harmony. 2. Stay active and strength train. Physical activity of any kind is important. Exercises, like walking, yoga, and dancing, can help maintain bone density. But strength training, such as lifting weights or using resistance bands, is vitally beneficial to keeping your bones strong and healthy as it increases bone strength and size, but also strengthens the muscles that support bones. More than that, strength training stimulates osteoblasts (cells that form new bones), which builds new bone. So, while low-intensity exercises are great to keep you active, strength training is the secret to healthy and strong bones. It helps maintain and improve bone density and reduces the risk of bone fractures and osteoporosis. <figure><img alt="Build Better Bones | Source: TheVisualMD" class="img-responsive" src="https://cdn.storymd.com/optimized/1dmp0XsLop/thumbnail.jpg" /> <figcaption>Build Better Bones. Source: TheVisualMD</figcaption> </figure> 3. Stay balanced. Maintaining good balance and muscle strength is crucial, especially as you get older. Engaging in practices like yoga and Tai Chi not only strengthen muscles but also improve balance, reducing the risk of falls and fractures. 4. Quit smoking and drink less. Spoiler alert: smoking and drinking alcohol are not friends of your bones. Smoking can interfere with the body’s ability to use calcium and other important nutrients. Excessive alcohol intake can lead to bone loss. If you smoke or drink heavily, it's a good idea to cut back for the sake of your bone health. 5. Consider hormones. For women, maintaining bone health can be a bit more challenging, especially post-menopause due to hormonal changes. Estrogen plays a significant role in bone density, and its decrease during menopause can speed up bone loss. So, it might be prudent to discuss hormone replacement therapy (HRT) or other treatments with your doctor to help keep your bones strong during this phase of your life. 6. Take supplements and medications, if needed. While a balanced diet is the best way to get necessary nutrients, supplements can be beneficial, especially for those who have a hard time getting enough calcium and vitamin D. Prescription medications may also be necessary for some women, especially if you have osteoporosis or other bone-related conditions. As always, before taking any supplements or medications, it's important to discuss their use with your doctor. 7. Drink water. Hydration is important for overall health and also plays a role in maintaining bone health. Adequate water intake supports the processes that keep bones healthy. So, keep sipping on that H2O! 8. Mind your weight. Being underweight or overweight can affect your bone health. Maintaining a healthy weight helps ensure your bones aren't under undue stress or deprived of essential nutrients. <h2>The takeaway</h2> No matter what age, it's crucial to take care of your bones, particularly if you’re a woman! This means getting enough calcium and Vitamin D, engaging in strength-building exercises, and keeping an eye on your hormone levels, especially as you age. Remember, your bones are your body's framework, and keeping them healthy is key to living your best life. Whether you're sprinting in a marathon or chasing after the grandkids, healthy bones will keep you going strong. So, whether you're in your 20s, 40s, or 60s, it's never too early or too late to start taking care of your bones. <h2>More on Osteoporosis</h2><ul><li><a href="https://soulivity.storymd.com/journal/4m8gg6dupw-osteoporosis" target="_blank">Osteoporosis: Causes, Symptoms, Treatment</a></li><li><a href="https://soulivity.storymd.com/journal/qj358z6iam-osteoporosis-screening" target="_blank">Screening for Osteoporosis to Prevent Bone Fractures</a></li><li><a href="https://soulivity.storymd.com/journal/vm967z4cgm-healthy-bones" target="_blank">How to Have Healthy Bones</a></li></ul>

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The Bone-ified Truth: Why Every Woman Should Care About Bone Health

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