Bone health in midlife is about more than just your bones
When I say "bone health," what’s the first thing that comes to mind? Chances are, you’re thinking about calcium, osteoporosis, and maybe someone much older than you!
But when we talk about bone health during perimenopause and menopause, calcium and preventing osteoporosis are important, but only one part the story. Oh, and we need to be thinking about our bones younger than you probably think.
As oestrogen drops it increases our risk for osteopaenia and osteoporosis, so we need to think about bone health well before we hit our older years. Bone health is about so much more than just your skeleton—it’s deeply connected to your overall health, mobility, quality of life and independence as you age. Let’s take a closer look at why midlife is a critical time to prioritise your bones and how doing so benefits your whole body.
Bone Health and Ageing: The Foundation of Mobility
Strong bones are the foundation of movement. As bone density decreases with age, the risk of fractures increases, which can significantly impact your quality of life.
The take home: Maintaining strong bones means staying active, mobile, and independent for years to come. It’s not just about avoiding fractures; it’s about preserving your ability to enjoy life’s activities.
Bone Health and Metabolic Health
Bones are more than structural—they’re dynamic tissues involved in metabolic processes. They store calcium and release it when your body needs it for critical functions like muscle contraction, nerve signaling, and blood clotting.
The take home: Healthy bones contribute to balanced metabolic health, which supports energy levels and overall vitality.
Bone Health and Bone Marrow
In addition to the hard outer structure of your skeleton, inside your bones is the bone marrow, the body’s blood cell factory. Bone marrow produces red blood cells, white blood cells, and platelets, essential for oxygen transport, immune function, and blood clotting.
The take home: Healthy bones create a supportive environment for bone marrow, ensuring your body can produce the cells it needs to function optimally. Weaker, osteoporotic, bones can affect the environment of the marrow, potentially influencing its ability to produce healthy blood cells. By prioritising bone health, you’re also supporting vital processes that affect your overall wellbeing.
Bone Health and Longevity
Studies show that fractures, especially hip fractures, can significantly impact longevity, to say nothing about the pain. While that sounds grim, it underscores the importance of early prevention and care.
The take home: Taking care of your bones now helps ensure you can live a longer, healthier, and more independent life.
Holistic Approaches to Bone Health
Bone health isn’t just about popping a calcium supplement. A holistic approach includes:
- Nutrition: A diet rich in calcium, vitamin D, vitamin K, magnesium, collagen and protein.
- Exercise: Weight-bearing and resistance exercises to prevent or slow bone loss and stimulate bone growth. Exercise is also important for muscle strength and flexibility.
- Lifestyle: Avoid smoking and alcohol, which can weaken bones.
- Stress Management: High cortisol levels from chronic stress can contribute to bone loss.
The take home: These strategies not only strengthen your bones but also improve your heart health, mental wellbeing, and energy levels.
Bone health isn’t an isolated issue—it’s deeply connected to your overall health and quality of life. By viewing it as part of the bigger picture, you can take steps to protect your bones while improving your physical and mental wellbeing.
Want more?
Are you ready to prioritise your health and take a holistic approach to midlife wellbeing? Join the Reclaim Menopause Program for expert guidance on midlife health, nutrition, and more to build a foundation for lifelong strength and vitality.
