Bone Health Hacks Every Woman Should Know

When bones become brittle, they’re more likely to fracture. Spinal fractures and others can happen under normal pressure leading to pain with movement and a round-back deformity called kyphosis. 

Women in menopause are most at risk of developing osteoporosis, a condition that causes bones to become more brittle. Eighty percent of people in the United States with osteoporosis are women, and around half of women over 50 will break a bone due to osteoporosis. Therefore, prioritizing bone health is important for women. 

Experienced pain management specialists Haddis T. Hagos, MD, and Brent Earls, MD, provide helpful bone health hacks at Pain Management Associates LLC in Greenbelt, Maryland. Although osteoporosis isn’t reversible, following these tips can keep your bones as strong as possible and reduce fracture risk. 

1. Eat plenty of calcium 

Calcium-rich foods and calcium supplements can help your bones stay strong and fracture-resistant. Calcium is a mineral you can find in many food types, and although it's the most abundant mineral in your body, your body doesn’t produce it naturally. 

You can get calcium from:

• Milk, cheese, yogurt, and other dairy products
• Tofu
• Leafy greens like kale
• Sardines, salmon, and other fish

You can also find many foods fortified with calcium at your local supermarket such as cereals and juices. 

1. Don’t skimp on vitamin D

Vitamin D is as important for bone health as calcium because it helps your body absorb calcium. It also supports muscle health to aid in preventing fractures. You can get vitamin D from supplements, fortified foods like milk and yogurt, and fish like mackerel and trout. 

1. Stop smoking

You experience many health benefits when you stop smoking, including stronger bones. Smoking weakens your bones by:

• Reducing blood supply
• Decreasing calcium absorption
• Slowing bone cell production
• Breaking down estrogen, which is important for bone health

Elderly people who smoke are 30-40% more likely to break a hip than nonsmokers of the same age. 

1. Reduce your alcohol intake

Heavy alcohol consumption can contribute to the loss of bone density and put you at a higher risk for fractures. If you drink often, consider cutting down to a low-to-moderate amount or stopping altogether for better bone health. 

1. Be physically active

Physical activity is critical for a healthy musculoskeletal system, bones included. Weight-bearing aerobic exercises like walking or stair-climbing improve blood flow and are good for your heart. Plus, they help slow bone loss in your lower back, legs, and hips. 

To get the most from physical activity, be sure to include some variety. In addition to weight-bearing aerobic exercises, you may work on your balance, strength, and flexibility to prevent broken bones. 

1. See your doctor regularly

Regular checkups with your doctor can help you keep a close eye on your bone health during menopause and beyond. Based on your personal and family medical history, your primary care provider might recommend osteoporosis screenings before age 65 when they typically start. 

Want more information on bone health hacks?

Whether you’re nearing menopause or not, it’s a great time to start taking great care of your bone health. To learn more about osteoporosis and fracture prevention, call Pain Management Associates LLC, or request an appointment online today.