Preventing Osteoporosis
The Silent Disease Already At Work
After the age of 35, your bones will naturally break down faster than they can build themselves back up. This causes a gradual loss of bone mass over time - IF you’re not doing anything about it.
This bone loss speeds up without the presence of estrogen.
In fact, women can lose up to 20% of their bone density during the first 5-7 years after menopause!😱
Osteoporosis is often called the ‘Silent Disease’ for a reason.
You can’t feel it or see it in the mirror - unlike those stubborn, rogue, grey hairs - you don’t know it’s happening inside of you.
Many women don’t know they have osteoporosis until they have a minor fall.
Even just a misstep on an uneven sidewalk can lead to a broken bone - which can sideline you from all of your activities for months. No pickleball for you!
Low bone density, osteoporosis and being a “fall risk” are not inevitable though.
I’m going to share with you some tangible steps you can take now to build stronger bones and help prevent fractures from happening to you.
The great news is that no matter how old you are - 35 or 75 - these tips are going to help!
Why This Matters
Low bone density + poor balance & coordination = a recipe for disaster.
Most adults have terrible balance and coordination, which isn’t a big deal when you have 25-year-old bones. But when you combine that lack of balance with fragile bones, your wrist, hip or lumbar spine will pay the price.
FITNESS SIMPLIFIED
Think bone health is all about popping calcium pills?
Think again!
Fitness tip For Healthy Bones
Practice Balance & Coordination Exercises Daily
To build stronger, more dense bones, your best bet is to lift weights, pushing your muscles through full ranges of motion, and avoid being sedentary at all costs.
But with fragile bones, you also need to put balance and coordination exercises on the top of your list.
Poor balance and coordination are to blame for most falls that result in bone fractures.
The stats say that every second of every day, an older adult (age 65+) suffers a fall in the U.S. - that’s 31 million falls a year! (And those are only the reported falls.)
You can significantly reduce your risk of falling by consistently working on simple balance and coordination exercises…
…which both involve responsive, reflexive control from your nervous system.
Remember this: if you don’t use it, you lose it.
So, if you haven’t been working on your balance and coordination lately, chances are they’re not up to snuff. And it’s only going to get worse.
Just try putting your sock and shoe on all while standing on foot!
These two simple exercises are excellent practice for both your balance and coordination! 👍
The Grapevine & Lateral Skater Steps
- The Grapevine - Focus on crisp, tidy steps without touching your feet together; Do it all the way across your room & back.
- Lateral Skater Steps - Take a giant step to the side on to one foot, pause with your leg slightly bent leg, make sure you’re balanced and then step back the other way; Do 6-8 reps per side.
Extra tip: If you already have osteoporosis, especially in your spine, learn how to “Hip Hinge” to bend down. Rounding, arching or twisting (especially at your lumbar spine) could be one of the worst things you can do.
Learning how to Hip Hinge will ensure that you're able to bend over safely and properly for years to come. You can even add weight to it, turning it into a deadlift, which has the added benefit of improving your bone density.
Did You Know...
- Women fall more often than men and account for 75% of all hip fractures.
- The most common fall injuries are fractures of the hip, forearm, humerus, and pelvis usually resulting from the combined effect of falls AND osteoporosis.
- Improving your joint mobility, muscular strength & power all reduce the risk of getting injured if/when you fall.
NUTRITION SIMPLIFIED
When it comes to bone health, what's on your plate matters just as much as what's in your workout.
Nutrition Tip For Healthy Bones
Eat a diet that consistently has enough vitamins and minerals, including Calcium AND Vitamin D.
Calcium and Vitamin D are the dynamic duo for strong bones!
Calcium is key to building strong bones and Vitamin D is needed to absorb the calcium.
The BEST way to get the needed vitamins and minerals, including Calcium and Vitamin D that your bones need to be strong and dense, is to (surprise!) “EAT YOUR PROs” - that’s PROduce and PROtein - at every meal.
The combo of Calcium and Vitamin D can be found in egg yolks, fish, dairy products like yogurt and cottage cheese, and dark green leafy vegetables like kale and broccoli.
So to keep it simple:
If you eat fish once or twice a week, eat yogurt or cottage cheese on a regular basis, and have a salad every day, you’re probably doing great!
Looking for an easy way to pack in these bone-boosting nutrients?
Try this simple slow cooker recipe: Turkey Sausage & Kale Soup
Turkey Sausage & Kale Soup
More recipes/snacks/ideas:
- Egg breakfast casserole with broccoli & mushrooms
- Roasted salmon with kale salad
- Cottage cheese with diced pears & pecans
MINDSET SIMPLIFIED
Osteoporosis is NOT “just an old lady disease”!
If you think it is, there’s a good chance you won’t do much about it right now.
I mean you’re definitely NOT an “old lady”.
So outta sight, outta mind, right?!
Especially if you aren’t experiencing any issues…yet.
But just like muscle loss, aka sarcopenia, bone loss happens gradually over years as you age.
That’s why it’s important to make your bone health a priority NOW by creating simple habits and routines that work to improve your bone density - BEFORE it’s a problem.
Yes, it can be a challenge to keep your bone health top of mind right now,
Especially when you’ve got a lot of other responsibilities on your plate that keep your mind occupied.
But in 10, 20, 30 years from now, you’ll be so glad you did!
Mindset Tip For Healthy Bones
Don’t ignore your bone health - make it a priority NOW!
THE TAKEAWAY
What you do RIGHT NOW…the choices you make about your body this week, this month or this year will impact your body and bones for many years to come.
If you’re a woman over 35, your bone health needs to be high on your radar.
Here are your simple, actionable steps for building stronger bones:
- Start working on improving your balance & coordination
- Eat your PRO’s, especially those high in Calcium & Vitamin D
- Make your bone health a priority
ADDITIONAL RESOURCES
Self Care Simplified podcast
Episode 388: How to Prevent Osteoporosis & Reverse Bone Loss
Episode 354: Osteoporosis & Bone Loss in Women - The Tips You Need Now
Episode 329: Exercising with Osteopenia & Low Bone Density - The Do’s and Don’ts
SPECIAL RESOURCE
Can a quick routine really have it all for your bones? YES! If you’re looking for more help with improving your balance, strength, and stability, look no further. This 15 MIN follow-along workout is easy to do and will drastically improve your balance and strength in no time. No equipment needed.
15 Min Balance & Strength Workout
Until next week... Be strong
