Did you know that osteoporosis affects about 10 million Americans, with women making up 80%? Shockingly, half of women over 50 will suffer a bone fracture due to this condition. For women, osteoporosis and poor bone health are influenced by various factors, but the most significant is the decline in estrogen levels, particularly after menopause.
Why Bone Health Matters
Bones provide structural support, protect vital organs and enable movement. When this support system weakens, bones become fragile, increasing the risk of fractures. Peak bone health is typically achieved by age 30, emphasizing the importance of early intervention for future bone health.
Women face a higher risk of osteoporosis compared to men due to factors such as smaller bone size and earlier, faster bone loss. The decrease in estrogen post-menopause further elevates this risk.
Fractures not only impact daily functionality and quality of life but also significantly affect recovery. For instance, up to 80% of patients with hip fractures may struggle with basic tasks post-injury, and 64% may require nursing home care.
Factors Affecting Bone Health
Beyond hormonal changes, several factors influence bone health:
Calcium Intake
A diet low in calcium negatively impacts bone, muscle and overall health.
Physical Activity
Regular exercise, particularly weight-bearing and resistance training, is crucial for bone health. Conversely, sedentary lifestyles have adverse effects.
Tobacco and Alcohol Use
Smoking and excessive alcohol consumption compromise bone quality, increasing the risk of osteoporosis.
Body Weight
Underweight individuals face heightened bone health risks, and obese individuals have an increased fracture risk.
Genetics
Family history plays a role. Osteoporosis can be inherited.
Lifestyle Habits to Support Bone Health
Here are research-based strategies to improve bone health:
Engage in Physical Activity
Include weight-bearing exercises and strength training in your routine.
Consume Enough Calcium
Calcium is the building block of strong bones. The daily recommendation for calcium consumption is between 1,000-1,300 milligrams, and the best calcium absorption occurs in doses of 500 mg at a time. Along with fruits and vegetables, other good food sources of calcium include:
- Dairy products
- Tofu and soy products
- Canned sardines and salmon with bones
- Pinto beans
- Chia seeds
- Fortified cereals and breads
Supplements
Did you know that Calcium cannot be absorbed without Vitamin D and Vitamin K? Vitamin D food sources include fatty fish, fortified orange juice, dairy/non-dairy milk, egg yolks and fortified cereals. Food sources for Vitamin K include fermented and soy products, green vegetables, canned pumpkin, carrots and carrot juice, roasted chicken breast, cashews and fruits like blueberries and grapes.
Protein
Did you also know that around 50% of bone volume is made up of protein? Not eating enough protein can decrease calcium absorption. Healthy protein sources include beans, nuts, low-fat dairy products, fish, skinless poultry and lean cuts of meat. Talk to your healthcare provider about eating enough protein to support your bone health and calcium absorption.
Omega Fatty Acids
Omega-3 fatty acids can help prevent bone decay and aid in bone remineralization with as little as 250–500 mg per day. These fatty acids can be found in fatty fish, nuts and seeds, plant oils and fortified foods.
Science-Backed Therapies & Services
To further support bone health, consider checking your blood for deficiencies and trying these therapies.
Biomarker Assessment
Identify deficiencies and genetic markers that could be affecting your bone health with a Biomarker Assessment. Our tests include a free, 30-minute consultation with a Nutritionist from Cell Science to help provide guidance and recommendations for moving forward with your results.
IV Drip Therapy
Replenish essential nutrients like magnesium and zinc to support your bones with IV Drip Therapy.
Intramuscular (IM) Shots
Use IM Shots for quick and effective nutrient supplementation, such as Vitamin D3, to support bone strength.
Build Your Strong Future Today
Understanding the importance of bone health empowers women to take proactive steps for a stronger future. Whether through lifestyle changes or science-backed therapies, investing in bone health today ensures a healthier tomorrow.
Book your appointments for Biomarker Assessments, IV Drip Therapy, or IM Shots at your nearest Restore studio.
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