Get Your Calcium On: Building Better Bones
In this episode, Jess dives into the often-overlooked topic of osteoporosis and bone health, aka the "silent thief." It’s crucial for women navigating perimenopause and menopause to prioritize their bone health, particularly since this stage of life can bring about significant hormonal shifts that impact bone density. Many of us operate under the assumption that our bones are well, based on nothing more than a feeling, but it’s vital to understand the underlying changes taking place in our bodies.
As estrogen levels decline during menopause, a critical balance shifts, causing bone breakdown to surpass bone formation. This imbalance leads to increased fragility and, potentially, osteoporosis—a condition where bones become porous and fragile, making them prone to breakage even from minor falls or everyday activities.
Jess outlines the three most common sites for fractures in women—hips, spines, and wrists—and discusses the serious repercussions these injuries can have on mobility and independence. It’s essential to approach this topic with the proper seriousness because, despite the increased risk, osteoporosis is not an inevitable outcome of aging. There are proactive steps we can take right now to build a stronger foundation for our bones.
First, Jess emphasizes the importance of calcium, which is essential for bone structure and strength. She stresses that even with an optimal calcium intake, our bodies require vitamin D for proper absorption, making it necessary to also monitor and possibly supplement our vitamin D levels, especially since many women fall short on this crucial nutrient.
Moving onto the often-ignored importance of protein, Jess explains how it plays a vital role in bone health beyond just muscle building. Bones encompass a complex matrix primarily made of collagen, which provides flexibility and strength. Just like rebar in concrete, a sufficient intake of protein can help ensure the durability of our bones as we age.
Exercise is another critical pillar in maintaining bone health. Jess advocates for weight-bearing exercises that stimulate bone formation and density. Simple activities like walking, dancing, and even standing more throughout the day can contribute positively. Moreover, strength training—through weights or resistance bands—plays an integral role in targeting specific bones for fortification.
In addition to these strategies, Jess highlights the significance of balance and flexibility exercises to prevent falls, a leading cause of fractures. She shares some routines, like yoga and tai chi, emphasizing their benefits for maintaining overall stability as we age. Lastly, Jess caution against factors that can detrimentally affect bone health, such as smoking, excessive alcohol consumption, and certain long-term medications that may interfere with bone density.
Throughout this discussion, Jess stresses the importance of integrating these conversations into our health journeys, regardless of where we are in life. Bone density begins to decline in our 30s, and menopause accelerates this process. However, proactive measures can be taken at any stage to slow bone loss and reduce the risk of fractures. We have the power to take control of our bone health, and this episode provides the clarity and motivation needed to conquer the challenges of menopause together.
HIGHLIGHTS:
7:17 Empowering Steps for Strong Bones
9:41 The Role of Calcium
11:10 Importance of Vitamin D
12:41 The Need for Protein
13:05 Movement and Bone Health
16:56 Factors That Weaken Bones
18:31 When to Start Focusing on Bone Health
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