Boost your bone health, essential nutrition tips for midlife women.
As women enter their midlife years, maintaining strong bones becomes crucial for overall health and well-being. This is the time when bone density naturally starts to decline, increasing the risk of osteopenia (the precursor to osteoporosis), osteoporosis and fractures later in life. However, the good news is that with the right nutrition and lifestyle habits, women can significantly boost bone health and maintain strong, healthy bones for years to come. Here’s a comprehensive guide on how to do just that.
Why Bone Health Matters
Bones are a living organ within themselves and are constantly being remodelled with old bone being broken down and new bone being formed. In the years leading up to our 30s, bone formation outpaces breakdown, leading to increased bone density – bone density is highest between the ages of 25-35. As hormonal changes take place and oestrogen begins to decline in our 40s, this results in less bone formation and more bone breakdown, leading to a gradual decline in overall bone density. Because oestrogen is so protective in the body, its decline as we enter the peri-menopause can significantly impact our future bone health. This is nothing to be overly worried about, however this knowledge gives us the power to future-proof our health and allows us to take proactive steps to protect our bones as we age.
Important nutrients for Bone Health:
Vitamin D – Vitamin D is the hormone that helps the gut absorb more calcium. Harder to get the correct amounts from food alone but can be found in oily fish (salmon, mackerel, sardines, anchovies), mushrooms and dairy. The best natural source is converted from the action of sunlight directly onto skin – try and aim for 15-20mins in the sunshine (hello Summer ’24), a few times per week. Note: sunscreen blocks this action so best to aim for sun exposure without it. Supplementation is often recommended particularly in the Winter months in the Northern Hemisphere – please consult your healthcare provider before starting.
Magnesium - Magnesium helps the body convert vitamin D into its active form, allowing it to promote calcium absorption and contribute to bone health. Magnesium can be easily depleted by the cooking process so it is necessary to consume a variety of magnesium rich foods on a daily basis
Found in: Dark green leafy vegetables (spinach, kale, cabbage, watercress, rocket), almond, cashews, pumpkin, sunflower seeds, beans, legumes, wholegrains and dark chocolate
Omega 3 Fatty Acids – most commonly associated as heart and brain protective, Om3 can help fight inflammation which in itself is a contributory factor to bone loss.
Found in: Oily fish (salmon, mackerel, sardines, anchovies), and plant based foods such as flax seeds, chia seeds and walnuts. The body cannot produce its own Om3 therefore aiming for a regular intake of Om3 rich foods is necessary to ensure optimal health and wellbeing.
Calcium – bones are the main storage site of calcium in the body and perhaps the one nutrient we all associate with a healthy skeleton, I don’t think I’m the only one who had it drilled into them that milk makes healthy bones! The body is unable to make its own source therefore an optimum calcium intake from food is important.
Found in: Traditionally consumed from dairy sources however green vegetables (cooked kale, spinach, watercress, broccoli, edamame) are all great sources – surprisingly, cooked kale has more calcium per serving than milk! Tofu, sardines with bones, almonds, chia seeds, white beans such as cannellini, sesame seeds, sweet potato and oranges are all good sources.
Vitamin K2 - helps direct calcium to the bones and prevents it from depositing in the arteries where it can lead to problems with calcification and links to heart disease
Found in: Eggs, fermented foods, chicken and liver.
Boron – There is some evidence to suggest that increased boron intake may help slow down the loss of bone density during menopause but more research is needed to corroborate this. Boron plays an important role in the formation of new bone – deficiency has been shown to negatively affect bone development and regeneration.
Found in: Prunes, avocados, raisins, peaches, apples, pears, peanuts and beans
*People who have gut-related conditions such as Inflammatory Bowel disease, Parathyroid Gland disease, those who have had a gastric bypass, or those on certain medications may need different recommendations for Calcium and Vitamin D requirements.
These nutrients will not completely stop bone loss but they will help ensure that your body has all the requirements it needs to keep your skeleton healthy and strong.
Lifestyle Tips for Bone Health
In addition to good nutrition, certain lifestyle habits can also have a profound impact on bone health.
Weight-Bearing Exercises - Engaging in regular weight-bearing and resistance exercise is one of the best ways to strengthen bones and prevent bone loss.
Activities like walking, dancing, and tennis are all good for bone health however, lifting weights is the most beneficial of all. By ‘stressing’ the bones in this way, bone density can increase reducing the overall risk of osteoporosis. Try to incorporate 3/4 30 min sessions every week. This can be achieved at home with the help of a free app and some inexpensive free hand weights.
Reduce stress – chronic stress (stress that is often or constantly present) can lead to the increased release of our stress hormone, cortisol, which if left unchecked can lead to chronic inflammation - inflammation is the enemy of good bone health.
Get outside in Nature, practice meditation, mindfulness or join a yoga class.
Quit smoking and be mindful of alcohol consumption - both of these habits can interfere with your body’s ability to absorb calcium and other vital bone protective nutrients and can also wreak havoc with oestrogen, accelerating bone loss.
Know your family history – ask your parents if there is a family history of Osteoporosis or other bone conditions. If so, pay a visit to your GP. Early screening can be enough to protect your bones for the future.
It’s never too late to start protecting your bones – by making a few small lifestyle changes now and focusing on a varied diet rich in bone-supporting vitamins and minerals, you can reduce the risk of bone issues in later life. Small changes make big differences!
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