The bad news is that bone loss is going to happen. The good news is you can change that.
Most women aren’t giving a second thought to their bone health until they are forced to.
Bone health is something I’m pretty passionate about because it’s critical for aging and having the strength to do all the things I love.
Let’s dive into some facts, then explore ways you can strengthen your bones and stay strong throughout every chapter of your life.
Warnings
Bone loss happens as early as your 30s and 40s, with no symptoms. From there, bone loss silently accelerates into overdrive during perimenopause and menopause. By that time, you can have lost 20-30% of your bone mass! That is huge for longevity. You are now at a high risk of falls and fractures without even knowing it.
The scary part is that, until then, there are no warnings or obvious signs that this is happening inside your body.
I read a quote from Dr. Vonda Wright, an orthopedic surgeon, that said, “What we call ‘aging’ is actually unaddressed structural erosion.”
Wow, that should get our attention!
The statistics show that women who break a hip, up to half, never regain their full level of independence from where they were. This breakdown of bone had been happening until one day, a simple fall resulted in a life-changing event.
Ok, let’s put some things in our favor and improve this outcome!
Yes, You Can Improve Your Bone Health
I know this is true firsthand. I had been diagnosed with Osteopenia, which was frustrating because I felt like I had been doing everything right for a very long time. My doctor was suggesting medication, which, after reading about side effects, I knew I was going to take a different route. So I made this a top priority to see if I could change my numbers.
After changing to some targeted supplements for bone health and incorporating some other tools, my doctor sent me a note after a bone DEXA scan saying that I had “significantly increased my bone density and to keep doing what I was doing.”
That was a great day! If I could do it, so can you! It’s not too late, ever!
Steps To Optimal Bone Health
- Get a DEXA scan – Know where you are with your bone density numbers. This is the most important thing to do first.
- Resistance Training – Yes, you have to lift weights. Resistance training is a must. Start small, but increase your weights gradually. Your muscles and bones love this type of resistance. 2 to 3 times a week is optimal.
- Vitamin D Levels – Make sure your Vitamin D levels are within the normal range. Most people are deficient and are at risk of disease, besides bone loss. Get a blood test, see what your numbers are, and supplement from there. I take 5,000 every other day, and that has kept my levels where they need to be.
- Take good-quality bone supplements. I have always taken calcium and collagen peptides. But when I switched to this brand, everything changed. They are top-quality, science-based products that work. The proof was in my numbers. I take the collagen peptides, the calcium, and the Annatrol. I have no affiliation with this company at all; they just know bone health, and I’m so glad I found them.
- Vibration Plate. I feel like this was the game-changer for me, the one that really changed my bone scan numbers, along with the supplements. I use this for 10-15 minutes a day, and it has made such a difference. It’s great for circulation, bone density, and lymph drainage as well. A low setting is all that you need for a few minutes a day to make amazing changes in your body.
- Cut Back A Lot On Sugar And Processed Foods – These are nothing but a health wrecker. Change this, and you are on your way to living with more health and vitality.
- HRT or Bioidenticals Support – If you’re a candidate for HRT, it can really make a difference in your bone health. Loss of estrogen accelerates bone loss. Otherwise, bioidenticals can be a natural support with very good results.
I hope this helps you to take your bone health seriously and to start making some good changes. It all adds up to a life that is filled with strength, joy, and hope. Put as much as you can in your favor, be your own health advocate, and age with confidence because your bones are strong!
Until next time,
~pat
