Strong Bones, Stronger Women: A Guide to Preventing Osteoporosis and Maintaining Healthy Bone Density

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Hey ladies!

Did you know that keeping your bones healthy is just as important as any other aspect of your health? We often hear about breast health, heart health, mental wellness, and fitness routines, but bone health sometimes slips through the cracks. Let’s change that!

Why is it important for you to be concerned about osteoporosis and prioritize your bone health? Healthy bones significantly impact your overall health and quality of life. To assess your risk of fractures, you should undergo a bone density scan with DXA. Here’s everything you need to know to keep your bones strong.

1. Calcium is Your BFF
Calcium is the superstar mineral for bone health. Your bones store 99% of the calcium in your body, and it’s crucial for maintaining bone density1. Here are some yummy sources:

  • Dairy: Milk, cheese, and yogurt
  • Leafy Greens: Kale, broccoli, and spinach 2
  • Fish: Sardines and salmon
  • Fortified Foods: Orange juice and cereals

2. Vitamin D: The Sunshine Vitamin
Vitamin D helps your body absorb calcium. Without it, all that calcium you consume won’t do much good3. Spend a little time in the sun (safely!), and include these foods in your diet:

  • Fatty Fish: Salmon, mackerel, and tuna
  • Egg Yolks
  • Fortified Foods: Milk and orange juice

Additionally, talk to your healthcare provider about taking a vitamin D supplement. Supplements can help ensure you get enough vitamin D, especially if you have limited sun exposure, live in northern latitudes, have darker skin, or have dietary restrictions that make it hard to get enough vitamin D from food alone.3

3. Eat Bone-Boosting Foods

In addition to calcium and vitamin D-rich foods, include these in your diet:

  • Protein: Essential for bone structure. Try lean meats, beans, and legumes.4
  • Magnesium: Found in nuts, seeds, and whole grains.5
  • Potassium: Bananas, sweet potatoes, and oranges are great sources.6

4. Get Moving!

Engaging in weight-bearing and resistance exercises is particularly beneficial7. That’s because weight-bearing and resistance exercises stimulate calcium deposits and nudge bone-forming cells into action11. Here are some fun ways to get moving:

  • Dancing: Shake it off like nobody’s watching!
  • Walking or Hiking: Simple, yet effective.
  • Yoga: Strengthen your core and improve balance.
  • Strength Training: Lift those weights, girl!

5. Kick the Bad Habits

Certain lifestyle choices can negatively impact your bone health by decreasing your bone mass and increasing your risk of fractures8. Here’s what to avoid:

  • Smoking: It’s bad for your bones (and everything else!).
  • Excessive Alcohol: Limit the number of drinks you have.
  • Too Much Caffeine: It can interfere with calcium absorption.8

6. Stay Balanced
Preventing falls is crucial for maintaining bone health9. Improve your balance with these tips:

  • Tai Chi or Yoga: Great for balance and strength.
  • Proper Footwear: Wear supportive shoes, especially when exercising.
  • Home Safety: Keep your living space free of tripping hazards.

7. Regular Check-ups
Getting regular check-ups can help you stay on top of your bone health. Talk to your doctor about:

  • Bone Density with DXA: Especially if you’re over 50 or have risk factors for osteoporosis.10

https://www.findmydxa.com/ Find a DXA Scan Near You CTA

 

 

Conclusion

Keeping your bones healthy doesn’t have to be a chore. With these fun tips, you can easily take charge of your bone health and live a vibrant, active life. Remember, strong bones mean a strong you!

Stay strong, stay healthy!

References

        1. National Institutes of Health (NIH). (2021). Calcium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/, updated March 26, 2021.
        2. Bone Health & Osteoporosis Foundation. (n.d.). Nutrition. Retrieved [October 2023], from https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/
        3. Harvard T.H. Chan School of Public Health. (n.d.). Vitamin D. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/, accessed September 1, 2023.
        4. Source: Harvard T.H. Chan School of Public Health. (n.d.). Protein. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/, accessed September 1, 2023.
        5. National Institutes of Health (NIH). (2021). Magnesium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, updated March 29, 2021.
        6. National Institutes of Health (NIH). (2021). Potassium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/, updated February 11, 2021.
        7. National Osteoporosis Foundation. (n.d.). Exercise for Strong Bones. National Osteoporosis Foundation. https://www.nof.org/patients/treatment/exercisesafe-movement/, accessed September 1, 2023.
        8. Eliassen, A. H., Colditz, G. A., & Rosner, B. (2022). Adult weight change and risk of postmenopausal breast cancer. Journal of the National Cancer Institute. https://pubmed.ncbi.nlm.nih.gov/34981132/, updated December 31, 2021.
        9. National Institute on Aging. (2020). Prevent Falls and Fractures. National Institute on Aging. https://www.nia.nih.gov/health/prevent-falls-and-fractures, updated March 18, 2020.
        10. National Osteoporosis Foundation. (n.d.). Bone Density Exam. National Osteoporosis Foundation. https://www.nof.org/patients/diagnosis-information/bone-density-examtesting/, accessed September 1, 2023.
        11. Harvard Health Publishing. (2023). Slowing Bone Loss with Weight-Bearing Exercise. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise
      MISC-10602 Rev.001 (4/25) Disclaimer: The content in this piece is for information purposes only and is not intended to be medical advice. Please contact your medical professional for specific advice regarding your health and treatment. This information may be relevant in the U.S. and other markets and is not intended as a product solicitation or promotion where such activities are prohibited. Because Hologic materials are distributed through websites, eBroadcasts and tradeshows, it is not always possible to control where such materials appear. For specific information on what products may be available in a particular country, please write to womenshealth@hologic.com.

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  1. National Osteoporosis Foundation. NOF.org. What is osteoporosis and what causes it? https://www.nof.org/patients/what-is-osteoporosis/. Accessed 2/10/2021

  2. Jankowski, L et al. Quantifying Image Quality of DXA Scanners Performing Vertebral Fracture Assessment Using Radiographic Phantoms. 2006. DHM-08251.

  3. Hologic, MAN-03283 Rev 007 for Horizon A.

  4. Shepherd, Ng, Sommer, Heymsfield. Bone (2017), http://dx.doi.org/10.1016/j.bone.2017.06.010

  5. National Osteoporosis Foundation. NOF.org. Bone Density Exam/Testing
    https://www.nof.org/patients/diagnosis-information/bone-density-examtesting/. Accessed 2/10/2021

  6. National Osteoporosis Foundation. NOF.org. Just for Men
    https://www.nof.org/preventing-fractures/general-facts/just-for-men/. Accessed 2/10/2021

  7. Hangartner TN. A study of the long-term precision of dual-energy x-ray absorptiometry bone densitometers and implications for the validity of the least-significant-change calculation. Osteoporos Int. 2006.

  8. Cosman F, Krege JH, Looker AC, Schousboe JT, Fan B, Sarafrazi Isfahani N, Shepherd JA, Krohn KD, Steiger P, Wilson KE, Genant HK. Spine fracture prevalence in a nationally representative sample of US women and men aged ≥40 years: results from the National Health and Nutrition Examination Survey (NHANES) 2013-2014. Osteoporos Int. 2017 Jun;28(6):1857-1866. doi: 10.1007/s00198-017-3948-9. Epub 2017 Feb 7. PMID: 28175980; PMCID: PMC7422504