Christine Bardajian

There are plenty of ways to support your bone health through diet and lifestyle.

We often think of bones as just hard, static structures. Our bones are living tissues that are constantly being broken down and remade and what we eat and how we live plays a big part in keeping our bones healthy at all stages of our lives.

What Are our Bones Made of and When Should I Take Extra Care?

Bones give our body structure and protect our organs. They’re mainly made of collagen fibers mixed with minerals like calcium and phosphate. Collagen adds flexibility, while minerals provide strength and rigidity. Bones are always breaking down and rebuilding themselves.

Bone mass peaks around age 30 and stays fairly steady until around age 50, or when menopause begins. Menopause is marked by 12 months without a menstrual period.

What Happens to Bone Health During Menopause?

Menopause brings a drop in estrogen a hormone that helps maintain bone density. With less estrogen, bones might break down faster than they rebuild. To counter this, focus on a balanced diet, regular exercise and healthy lifestyle habits.

Key Nutrients for Bone Health

• Calcium: Include dairy products (if possible) like cheese and yogurt, leafy greens, tofu, almonds, egg yolks, bone broth, and more.
• Magnesium: Sources include nuts, seeds, whole grains, leafy greens, and legumes.
• Vitamin D: Sun exposure between 10 am and 3 pm for 5-10 minutes in summer and 7-30 minutes in winter. Foods like fatty fish and egg yolks also provide vitamin D.
• Vitamin K: Include leafy greens and fermented foods.
• Vitamin C: Citrus fruits, strawberries, and bell peppers are great sources.

Protein and Bone Health

Collagen, a key protein in bones, helps with bone building and repair. Protein is also important for muscle strength, which supports and protects bones.

Foods to Avoid

Some foods can harm bone health by speeding up breakdown or blocking nutrient absorption. Limit your intake of:

• Highly salted foods
• Carbonated soft drinks
• Alcohol
• Sugar

Lifestyle Tips

• Exercise: Incorporate resistance training with weights, bands, or body weight exercises. Focus on major muscle groups with moves like squats, lunges, push-ups, and rows.
• Balance and Posture: Exercises like yoga, tai chi, and Pilates can improve balance and posture, reducing the risk of falls and fractures.
• Maintain a Healthy Weight: Both being underweight and overweight can impact bone health negatively.
• Limit Alcohol: Excessive drinking can harm bones.

DEXA Scans

A DEXA scan measures bone density and helps detect osteoporosis. It’s a good idea for menopausal women to get one if they haven’t already and to repeat it every 1-2 years to monitor bone health.

Taking care of your bones involves a combination of good nutrition, regular exercise, and healthy habits.

It’s always smart to consult with a healthcare professional before starting any new supplement regimen.  If you are concerned about your bone health book in with me to discuss.