Female Bone Health
You exercise. You eat right. You’re in pretty good shape for someone your age.
Still, getting older can bring on health problems as our bodies change. Not everyone will get them. But some medical conditions become more common or more serious after we get a few decades under our belts. Bone health is an important part of staying health and strong as we age.
Many middle aged people fear falling. Advancing years can affect your balance and make you less steady and sure on your feet. Falls can be especially dangerous if you have osteoporosis, when your bones become less dense and more prone to breaks and fractures. Almost everyone gets it to some degree if they live long enough, but women ages 50 and older are twice more likely than their male peers to break a bone because of this “brittle bone disease.”
Collagen is an important part of bone health; Collagen gives structure to bones and keeps them strong. So, when the level of collagen deteriorates with ageing, the bone mass and density also reduce, resulting in osteoporosis
You can keep your bones stronger if you:
• Eat lots of fruits, veggies, and foods high in calcium.
• Lift weights or do exercises that use your own body weight (walking, pushups, squats).
• Quit smoking and avoid too much alcohol (more than two or three drinks a day).
• Ask your doctor if you need a vitamin D supplement. Older bodies absorb less of it from the sun.
Vitamin D and Calcium: You probably already understand that calcium is good for your bones and helps ward off osteoporosis. The nutrient is essentially a building block of bone, and it helps maintain bone strength throughout your lifetime. But calcium can only reach its full bone-building potential if your body has enough vitamin D.
Calcium and vitamin D work together to protect your bones—calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium. So even if you’re taking in enough calcium, it could be going to waste if you’re deficient in vitamin D.