Bone health depends largely on what we eat. Our diet is crucial for building and maintaining strong bones throughout our lives. Adequate nutrients such as calcium and vitamin D, as well as magnesium, phosphorus, potassium and vitamin K, are essential for bone health. Calcium is the building block of bones and vitamin D helps with its absorption from the diet. Vitamin K and magnesium, on the other hand, play an important role in maintaining bone structure and its ability to regenerate.
Calcium - The foundation of strong bones
Calcium is the most important ingredient, essential for building and maintaining strong bones. Dietary sources of calcium include dairy products such as milk, yoghurt and cheese, as well as green leafy vegetables such as broccoli and kale, and fish with bones such as sardines and salmon. For those who cannot consume dairy products, alternative sources of calcium are available, such as calcium-fortified vegetable drinks.
Vitamin D - Key to Calcium Absorption
Vitamin D is essential for the body to absorb calcium. Natural sources of vitamin D include oily fish, egg yolks and liver, as well as the sun, which stimulates vitamin D production in the skin. In climates where sun exposure is limited, vitamin D supplementation may be necessary to ensure adequate levels in the body.
Magnesium and Vitamin K - Supporting Elements
Magnesium plays an important role in converting vitamin D into its active form, aiding calcium absorption. It is present in nuts, seeds, whole grain cereals and green leafy vegetables. Vitamin K is known for its role in blood coagulation, but also supports bone health by helping to maintain calcium in the bones. It is found in green leafy vegetables, fermented soya products and some vegetable oils.
A diet rich in these nutrients, combined with an active lifestyle, provides a solid foundation for bone health. Regular consumption of varied meals, rich in key nutrients, can help prevent osteoporosis and other bone conditions, ensuring strong and healthy bones for years to come.
Strengthening bones through physical activity
Physical activity plays a key role in maintaining bone health. Regular exercise not only strengthens muscles, but also bones, increasing their density and reducing the risk of developing osteoporosis and other conditions associated with weakened bones. A variety of physical activities, from strength training to endurance training, can have significant benefits for the bone health of women of all ages.
Strength exercises, such as weightlifting, resistance using your own body or working with resistance bands, are extremely important for building and maintaining bone mass. They work by stimulating bone cells to produce new bone tissue, especially in the areas most under stress. Regular strength training, carried out at least twice a week, can significantly increase bone density, which is key in the prevention of osteoporosis.
Endurance exercises such as running, jumping, dancing or fast walking also have a positive effect on the bones. These activities generate forces that act on the bones in a dynamic manner, stimulating them to grow and regenerate. This action is particularly important in youth, when the bones are still in a phase of intense growth, but also in adulthood, helping to maintain a healthy bone density.
While strength and endurance exercises are fundamental to bone health, balance and flexibility exercises also have benefits. Yoga, tai chi and Pilates can help improve posture, balance and flexibility, which in turn reduces the risk of falls and fractures, especially in older age.
Starting physical activity to strengthen bones does not require drastic changes. Even small modifications to daily life, such as choosing the stairs instead of the lift, taking regular stretching breaks during office work or taking short walks, can have a positive impact on bone health. It is important to choose a form of activity that is enjoyable, which will increase the likelihood of doing it regularly.
Effects of hormones on bone health
The impact of hormones on women's bone health is significant, especially in the context of the hormonal changes that occur during menopause. Hormones, particularly oestrogen, play a key role in regulating bone density, helping to restore and maintain healthy bone structure. The decline in oestrogen levels that occurs during menopause can lead to accelerated loss of bone mass, increasing the risk of osteoporosis and fractures.
Menopause is a natural period in a woman's life, characterised by the end of menstrual cycles and significant changes in hormone levels, including a decrease in the production of oestrogen. Estrogens are extremely important for bone health as they help regulate the formation and resorption (dissolution) of bone tissue. When estrogen levels decline, the rate of bone loss can outpace the rate of bone rebuilding, leading to weaker bones.
Managing hormonal changes is key to maintaining bone health in women during and after the menopause. One approach is hormone therapy, which can be used to alleviate menopausal symptoms and slow bone loss. However, the decision to start hormone therapy should be carefully discussed with your doctor, taking into account the potential benefits and risks.
Management of risk factors
Protecting bone health includes managing key risk factors such as smoking, excessive alcohol consumption and maintaining a healthy body weight. Smoking can weaken bones by restricting blood flow and calcium absorption, while alcohol abuse disrupts the hormonal balance necessary for healthy bones. People with low body weight are at higher risk of osteoporosis, so maintaining a healthy weight is key. Managing these factors through healthy lifestyle habits and a balanced diet is important in preventing bone health problems.