All Posts tagged Health after 50

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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The Big Three After Fifty

By 14 Sep, 2016 Menopause , , , ,

Health after 50The Three Biggest Health Factors Women
Should Focus on After Age 50

Fifty is the new forty. Today’s health conscious middle aged women are working to stay healthy as they age gracefully. It’s important to understand that the health goals you set for yourself at age 50 should be different than they were when you were in your forties and thirties. If you are over fifty, the three biggest health factors that you should focus on to help you maintain your overall wellbeing include regulating your blood sugar levels, protecting your bones, and keeping your heart healthy.

Healthy Sugar Levels
Much has been said about the dangers of a high sugar diet. For women over age fifty, keeping sugar levels in check is especially important for maintaining a healthy weight, and a healthy heart. The ability to regulate blood sugar is more difficult over age 50. Strive to keep your blood glucose level in a healthy range by eating high quality foods and staying active. Check the ingredients in the packaged foods you eat and limit products with added sugar and artificial sweeteners. Avoid sugary drinks like soda and sweetened coffee and tea. Replace these empty calorie beverages with water, and add a squeeze of lemon or lime for a natural sweetener instead.

Healthy Bones
During menopause, as estrogen levels dip, a woman’s rate of bone breakdown increases while the rate of new bone formation slows, putting you at risk for osteoporosis. To protect your bones as you age, talk to your doctor about your risks for osteoporosis. He/she will likely recommend regular bone density screenings once you reach age 65, but depending on your health history, your doctor may suggest earlier screenings. To further protect your bone health, make sure your diet includes plenty of calcium. Aim for at least 1,200 milligrams per day from calcium-rich foods like milk, kale, sardines, and yogurt. Your doctor may also recommend a daily supplement to help you reach your calcium intake goals.

Healthy Heart
As women age, and especially after menopause, they lose some of their bodies’ natural defenses against heart disease. Women over age 50 are also at greater risk for developing high cholesterol levels, and type 2 diabetes – two heart health related conditions that can have deadly consequences. To protect your heart long-term, be sure to eat a diet that includes fruits, vegetables, fiber, lean proteins, and healthy fats. The best foods to incorporate into your diet include salmon, walnuts, low-fat milk, oatmeal, and olive oil. In addition to maintaining a healthy diet, it is important to stay active. Just 30 minutes of physical activity a day will help protect your heart as you age.

Remember that staying healthy at any age doesn’t have to be overwhelming. The core of any health routine is to maintain a healthy diet and to stay active. Over age 50, if you work with your doctor to particularly monitor your blood sugar levels, bone density, and heart health, you will be putting yourself in the best position to maintain your overall wellbeing long into the future.

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