All Posts tagged Bone Health for Women

Bone Health for Women Over Age 50

By 01 Jun, 2017 Menopause , , , , ,

The words "Bone Health 101" on a blackboard in chalkAccording to the National Osteoporosis Foundation (NOF), approximately 8 million women in the United States have osteoporosis, a disease that can cause bones to break with something as unavoidable as a sneeze. All women should be aware of the bone health risks they face over age 50. As women age, and particularly during the 5 to 7 years following menopause, they can lose up to 20 percent of their bone density due to decreasing estrogen levels, making their bones more fragile, and putting them at greater risk of injury. Read on to learn about the bone health risks women face after age 50, and what you can do to protect your bones at age 50, and well into the future.

Bone Health Risk Factors and Your Healthy Bone Protection Plan

It’s never too late to make the types of healthy lifestyle changes needed to protect your bone health. Follow these tips below to mitigate the chances of developing osteoporosis or other bone health issues as you age.

  • Obtain a bone density test from your doctor to assess your current bone health. All women should receive a bone density test during menopause, or earlier, depending on the presence of certain health factors, to determine their risk of bone health complications.
  • Consume plenty of calcium. 99 percent of the calcium your body needs is stored in your bones. Women over 50 need about 1,200 milligrams of calcium per day to maintain healthy bones.
  • Consume plenty of vitamin D. Just like calcium, vitamin D is essential to maintaining healthy bones as it helps to aid in calcium absorption. Without enough vitamin D, women may lose up to 4 percent of their skeletal mass every year. To maintain healthy vitamin D levels, seek out fortified dairy products, leafy greens, and natural sunlight.
  • Eat more fresh vegetables and fruits. In addition to vitamin D, fruits and vegetables offer high levels of other nutrients that are key for bone health, such as vitamin K, vitamin C, potassium, magnesium, and several B vitamins.
  • Add supplements as needed. Talk to your doctor about supplementing your diet to achieve the necessary vitamins and minerals. Women ages 19 to 50 need about 1,000 milligrams of calcium and 600 international units (IUs) of vitamin D per day. After menopause, or around age 50, women need about 1,200 milligrams of calcium a day, and over age 70, women need about 800 IUs of vitamin D.
  • Stay active. Throughout your life, to build and maintain healthy bones, stay active with weight-bearing exercises and activities that are conducted standing up, such as running, walking, aerobics, and dancing. At least 30 minutes of activity most days is optimal for bone health.
  • Maintain a healthy weight. Women who are underweight are at a higher risk of having weaker bones, putting them at a greater risk of breakage.
  • Reduce caffeine. Caffeine can cause your body to eliminate calcium more quickly. Reducing your consumption of caffeinated coffee, tea, soda, and caffeinated energy drinks, mitigates these effects.
  • Quit smoking. As if you didn’t need another reason to quit smoking, tobacco use is the number one cause of bone loss and bone fractures in women over age 40.
  • Moderate alcohol consumption. Women who drank alcohol heavily during their body’s formative teenage years may suffer from irreversible skeletal damage and be at a greater risk of developing osteoporosis as an adult. On the other hand, moderate alcohol consumption, such as a glass of wine per day in adulthood, may help to protect bones. In sum, if you’re going to drink alcohol, simply drink moderately and don’t overindulge—at any age.

For more information about maintaining optimal bone health, or to schedule a bone density test, talk to your doctor. He or she will help you understand your unique risk factors, and the lifestyle changes you can make now for healthier bones in your future.

Chouchani, Sayegh and Robinson MD is a top OB-Gyn practice located in Western New York. We are currently accepting new patients. Give us a call today to schedule your first visit. We look forward to meeting you.

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Bone Health for Women

By 10 Nov, 2015 Nutrition , , , ,

Portrait of smiling medical doctor woman near human skeleton anatomical modelThe Importance of Taking Care of your Inner Self

As women, we have many health factors to monitor. From heart health, to breast cancer risk, to healthy pregnancies, and even managing the symptoms of menopause. While all of these are important aspects of your health, every woman should be aware of the health and safety of her bones — the structure of her inner self.

Weakened bones can put a woman at serious risk for accidental injury, a risk that increases with age. A woman’s risk of breaking a hip is equal to her combined risk of breast, uterine, and ovarian cancer. Approximately eight million women in the United States are suffering from osteoporosis, a medical condition in which one’s bones become brittle and fragile due to a loss of tissue, or a deficiency of calcium or vitamin D. A woman’s risk for developing osteoporosis, or osteopenia — a condition characterized by reduced bone mass that is of lesser severity than osteoporosis — increases with age. Fortunately, there are steps you can take throughout your life to help protect your bones and lower your risk for osteoporosis and other bone issues.

Some of the risk factors associated with osteoporosis for women include:

  • Age. Decreasing levels of estrogen, a female hormone that protects bones, can reduce levels of bone mass as women reach the age of menopause. In the five to seven years following menopause, a woman can lose up to 20 percent of her bone density.
  • Family history. Women with a parent or sibling with osteoporosis are at a greater risk for developing the condition.
  • Body frame size. Women with smaller, thinner bones are at a greater risk for bone fractures, due to their lower levels of bone mass.
  • Thyroid levels. High levels of thyroid hormone, which may be caused by an overactive thyroid gland, can cause bone loss.
  • Anorexia. Women with eating disorders are at higher risk of developing osteoporosis. Low levels of food intake can reduce a woman’s levels of protein and calcium — nutrients that protect bones.

To reduce your risk of developing osteoporosis or other bone disorders, follow these five tips:

  1. Reduce your risk of chronic inflammation. Inflammation can interfere with your body’s ability to repair bone mass, which, over time, can lead to brittle bones. To limit chronic inflammation, make sure your digestive system has optimal levels of “good” bacteria that aid in digestion and the absorption of nutrients. To ensure you are getting enough good types of bacteria, consume enough fiber and yogurt, and limit your consumption of red meat. Ask your doctor about taking a probiotic supplement to aid your digestive system as well.
  2. Protect your bones with vitamin D. Vitamin D is one of the most important nutrients for protecting bones. It helps the body to absorb calcium and aids in the removal of old bone tissue. While natural sunlight stimulates vitamin D production, this important nutrient can also be obtained from daily supplements.
  3. Add omega-3 fatty acids to your diet. These nutrients help reduce inflammation and improve bone health. Foods high in fatty acids include salmon, flax seeds, and walnuts.
  4. Increase your vitamin K. Vitamin K helps to limit the loss of calcium from the kidneys and helps to retain several of the proteins needed for bone production. Vitamin K can be found in sauerkraut and kimchee.
  5. Protect bone mass with magnesium. Low magnesium levels have been associated with decreased bone mass, which leads to frail bones. Stock-up on spinach, almonds, avocados and soy to naturally increase your levels of magnesium.
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