What Women Need to Know to Maintain Strong, Healthy Bones as We Age

“Bones are living tissue which have their own blood vessels and are made of various cells, proteins, and minerals such as calcium, and phospherous. ” Bone health relies on several nutrients working together to keep our skeletal system strong and resilient.” Many nutrients are needed for us to maintain the strength and density needed as we age, especially for women. Incorporating various nutrient-rich foods into your diet gives your bones the essential building blocks, a mineral matrix they need to stay strong and flexible.

For optimal bone health, not only do women need nutrient dense foods to maintain bone mass, they also need to focus on weight bearing exercises along with “Jump Training”.

As women enter menopause estrogen levels fluctuate and then continue to drop. Studies have shown that the drop in estrogen can result in a loss of up to 20% of bone density in the first five to seven years after menopause. Since estrogen helps prevent bones from getting weaker by slowing the natural breakdown of bone, its reduction during menopause significantly speeds up bone loss. Estrogen levels drop significantly during menopause, causing bone loss that can lead to osteoporosis.

The role of bone-boosting nutrients, vitamins and various exercises are critical for bone density especially for women as we age.

Calcium
Calcium is essential for building and maintaining strong bones. This mineral makes up the bone matrix, ensuring bones stay dense. Calcium can be found in dairy products such as milk, kefir, yogourt, cheese. For those of us who are unable to consume dairy, other dairy free foods include sardines, kale, chia seeds, almonds, amaranth, figs, collard greens, and legumes.

Vitamin K2
Found in animal products and fermented foods, and produced by gut bacteria, vitamin K2 is a vital nutrient for your bones and teeth, ensuring calcium is deposited where it’s needed rather than ending up in arteries or soft tissues. Vitamin K2 activates proteins that help bind calcium to the bone matrix, supporting bone density and strength. Vitamin K2 ensures that calcium gets to where it will be the most beneficial, into your bones.

Foods rich in K2 are hard cheeses, such as parmesan, (not cream cheese) liver, organ meats, egg yoks, fish, chicken, beef and fermented foods such as sauerkraut, kefir, kombucha.

Vitamin D3

Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that helps the body absorb and retain calcium & phosphorus which are critical for building bone and promote mineralization of our skeleton.

Not many foods are a good source of Vitamin D3. Few foods naturally contain vitamin D, though some foods are fortified with the vitamin.

Since an adequate intake of vitamin D is hard to reach through diet alone, one way to get it is by taking a supplement.
Adequate exposure to sunlight also provides us with the vitamin D requirement our bodies need, that is if we spend time outside.

Magnesium

Magnesium is a mineral essential for the body to function and is a crucial mineral for bone health that plays a critical role in the absorption of calcium and contributes to bone mineral density. By not consuming enough magnesium in your diet, bones can become brittle over time. Magnesium also helps convert vitamin D into its active form, enabling the body to absorb calcium more efficiently.

We need magnesium in our body as it plays a critical role in insulin sensitivity, hormone/energy production, and muscle function.

Green leafy vegetables like spinach, kale, and Swiss chard are excellent sources of magnesium, as are seeds, nuts, and legumes. Sometimes magnesium supplements are needed if magnesium levels are too low.

Collagen
Collagen is the most abundant protein in the body and is essential for maintaining bone structure. As we age, collagen production declines, which can contribute to bone density loss.

Food to incorporate into your diet include bone broth, chicken, beef, fish, shellfish, eggs, organ meats and gelatin.

Foods that Support Collagen Production are Vitamin C, protein zinc and copper rich foods.

Consider taking a hydrolyzed collagen supplement along with your food for maximum absorption.

Vitamin C

Vitamin C is an important nutrient in maintaining bone density by supporting collagen synthesis which is essential for bone density and enhancing calcium absorption.

Food rich in vitamin C include fruit, such as berries, and vegetables like bell peppers.

Protein
Protein forms the structure in our bones that holds calcium and is important for keeping our muscles strong. Strong muscles help our balance and prevent falls. This structure enables them to grow, transform and repair themselves throughout life.

Some good sources of animal protein include red meat, pork, poultry, eggs, fish, milk, and plant based foods such as tofu, lentils, mushrooms, beans, spinach and quinoa.

Exercise

Recent studies have shown that jump training, , high impact exercises like jumping ” can significantly increase bone density, especially in the hip and spine, by stimulating bone formation through repetitive loading”.

Help build bones and keep them strong by incorporating weight bearing exercises which can stimulate bone growth by putting stress on bones.

Eating the right foods and exercising is critical as women age and go through menopause. The drop in estrogen, can lead to accelerated bone loss.

Eat Well, Stay Active, Create Balance

References

pubmed.ncbi.nlm.nih.gov/18505499/
pubmed.ncbi.nlm.nih.gov/17092827/
http://sciencedirect.com/science/article/pii/S2161831322011280
http://pubmed.ncbi.nlm.nih.gov/21872800/
pmc.ncbi.nlm.nih.gov/articles/PMC3941824/
drstacysims.com/newsletters/articles/posts/bone-health
http://pubmed.ncbi.nlm.nih.gov/29480918/
pmc.ncbi.nlm.nih.gov/articles/PMC7469000/