Information for women on building better bone health
Women have been told so often lately that they’re on the losing end of the bone health spectrum. We’ve heard about how bone loss is accelerated in menopause, how the majority of osteoporosis patients are women, and how one-third of all women in our country will suffer from a significant bone fracture related to this debilitating disease. Well, it’s time now to look beyond the doom-and-gloom for the good news: osteoporosis can be prevented and, in many cases, even reversed. We’ve seen plenty of women educate themselves about their bones, making effective nutritional and lifestyle changes and in turn increasing their bone density — even well after menopause.
It may surprise you to learn that our bodies already hold the key to osteoporosis prevention. We know that healthy bone goes through regular cycles of breaking down and rebuilding itself. Cells known as osteoclasts break down worn-out bone to release calcium, phosphorus, magnesium, carbonate and other nutrients into the blood, while osteoblasts lay down a living protein matrix that facilitates the building of new bone. Osteoclasts and osteoblasts must work in perfect balance to maintain strong bone through this process of bone turnover. Osteoporosis occurs when this balance is disrupted — and bone repair and regeneration occur when the balance is restored.
Tips for Personal Program Success
Warm up, cool down. Be sure to give yourself at least 5 minutes on either end of your workout to get your muscles loosened up. This helps prevent injuries, feels great, and helps your muscles elongate and restore balance.
Fractures occur when there is a combination of thin bone and poor bone self-repair. Because “thin” is so often confused with “weak,” women with low bone density often worry they are doomed for fracture and turn to prescription drugs like Fosamax unnecessarily. The truth is that the osteoporosis picture is much larger than bone mineral density alone — and many of the missing pieces have to do with our diets, exercise habits, and other factors that affect our overall health. How do we know this? Just look at women in other cultures who have better nutrition that’s based in whole foods along with more frequent exercise than we see here in the West: they live long healthy lives with lower bone fracture rates, even though, on average, they have lower bone density (sometimes much lower).
The simple fact is this: if given the right tools, your body can regenerate bone on its own. And it will continue to do so throughout your life. It is only when the body is forced to adapt to an environment of poor nutrition, little to no exercise, and imbalanced hormones that bone strength suffers. There are so many ways to strengthen your bones naturally and to keep them strong for the rest of your life. And it’s never too late to start!
Our most popular resources on bone health.
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Osteoporosis and Fosamax
Did you know that no matter what your age or walk in life, you have the power to prevent and even reverse osteopenia and osteoporosis naturally? Learn more about what you can do to keep your bones strong throughout life and avoid the dangerous side effects of drugs like Fosamax.
Help prevent weak bones — what to avoid
Aside from getting your vitamins and minerals, there are other ways to prevent weakening bones. Sometimes the most important things aren’t what we do, but what we don’t do. Here’s a list you might find helpful on your path to maintaining healthy bones.
Bone mineral density testing and bone scan results
Modern bone scans and density tests are not the final word on your risk for osteoporosis and osteopenia. Before you base your life choices on the results of a DEXA scan, learn more about what these tests measure and what their limitations are, so you can make fully informed decisions about your bone health.- Bone density, osteoporosis and the risk of bone fracture
Broken bones become more serious and more common as we age. Learn more about the differences between bone density and bone strength, the real risks of spinal and hip fractures, and how low bone density may not be the single most important cause.
Our Personal Program is a great place to start
The Personal Program promotes natural hormonal balance with nutritional supplements, our exclusive endocrine support formula, dietary and lifestyle guidance, and optional phone consultations with our Nurse–Educators. It is a convenient, at-home version of what we recommend to all our patients at the clinic.
Original Publication Date:
Last Modified: 05/29/2008
Principal Author: Marcelle Pick, OB/GYN NP