Protecting Your Bones: 8 Lifestyle Changes to Prevent Bone Loss

Did you know bone density loss during menopause is a common occurrence?  Women begin to experience bone density loss starting as early as age 30 and lose as much as 20% of bone density in the five to seven years after menopause.  Although bone density loss can result from less estrogen and calcium in the body, other factors also play a role.  Genetics account for approximately 60-80% of bone loss. (PubMed).  But hang on, there are things we can do to protect those precious bones!

Osteoporosis affects one in three postmenopausal women.  As a result, their remaining lifetime risk of fractures exceeds the risk of breast cancer!  Yikes!  While some women may not experience immediate symptoms of bone density loss, the risk of fractures remains.  The good news is that lifestyle changes significantly reduce the risk. 

Here are eight lifestyle changes to help prevent osteoporosis and fractures –

1.  Prioritize Nutrition – A balanced diet containing vegetables and fruits, whole grains, seeds and nuts, and lean protein will supply the needed nutrients for good bone health. Much of the Standard American Diet (SAD) is acidic.  Too many refined grains, excess sugar, sodas, and preservatives can cause the pH levels in your body to become acidic.  When that occurs, your bones release alkaline to help re-balance your body’s pH level.  Unfortunately, releasing alkaline is at the expense of your bone mineral density.  Eating more alkaline-rich fruits and vegetables and less acidic foods can help prevent the damage to your bones caused by acidic foods.   
2. Strength Training – According to Dr. Joel Fuhrman, M.D., both the size and strength of muscles and bones decrease with age. 9 out of 10 hip fractures result from falls, and the risk of falls is tied not only to bone density but to strength and balance skills as well.   The strength and density of bone over time is proportional to the muscle strength that moves the bone.  Therefore, when muscle strengthens with regular exercise, the bone strengthens and increases in density along with the muscle.  It's truly a win-win!  

3. Vitamin D – Vitamin D is a fat-soluble vitamin crucial for calcium. Although exposure to the sun triggers Vitamin D production, there is no guarantee you will get enough Vitamin D without appropriate supplementation.  Getting your Vitamin D levels tested is incredibly important for continued good health. According to Dr. Susan E. Brown, Ph.D., without enough Vitamin D, less than 10% of ingested calcium can be absorbed.  Vitamin D has been shown to limit bone breakdown and bone loss after menopause.  Vitamin D is also essential to the prevention of life-threatening diseases like cancer, diabetes, and heart disease, as well as other conditions like depression and circulatory disorders.  

4. Reduce Stress – Worry and stress can compound bone loss during menopause. Stress causes us to release higher levels of our fight-or-flight hormone cortisol.  Cortisol can weaken the bones and cause other problems in our bodies when sustained at high levels over long periods.  Our bodies already experience stress during menopause, so we must incorporate stress reduction into our lives to combat the additional physical problems stress can add, including loss of bone density.  Incorporating exercise, yoga, meditation, tapping (EFT - emotional freedom technique), or other relaxation techniques is essential.  In a study by Dr. Peta Stapleton, published in the Journal of Nervous and Mental Disease, Tapping was found to decrease cortisol levels by 43%.  However, whatever you enjoy and will do is the best relaxation choice for you. 

5.  Eat More Protein – Protein makes up 50% of your bone structures, supports calcium absorption, and helps maintain bone mass. In an observational study of 144,000 postmenopausal women, increased protein consumption was directly associated with improved hip, spine, total bone density, and reduction of forearm fracture risk.  The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.  However, more recent studies have concluded consuming as much as twice the RDA of protein is safe and beneficial for women over 50.  It is recommended postmenopausal women consume between 0.8 and 1.5 grams of protein per kilogram of body weight.  Accordingly, a 140-pound postmenopausal woman (63.5kg) should consume between 50.8 and 95.25 grams of protein per day. 

6.  Be Careful with Caffeine – One or two caffeinated beverages a day is fine, but those who drink numerous (more than 6) caffeinated beverages (coffee, tea, caffeinated sodas, and other beverages) are negatively impacting bone health. Studies have found that drinking too many caffeinated beverages causes calcium excretion in your urine, compromising bone density.  If this is you, cut back and try herbal teas or other non-caffeinated drinks – including WATER! 

7.  Cut Back on Alcohol – A glass of wine or a cocktail now and then is not a problem for your bones, but going overboard can be. Beyond affecting your liver, heart, and brain, heavy drinking causes a two-pronged attack on your bones.  First, alcohol impacts the balance of calcium in the body, and second, alcohol interferes with vitamin D production, further impacting calcium absorption. In one study, postmenopausal women who consumed more than six alcoholic drinks per day experienced a more significant bone loss than those who drank minimally.  For your bone health, keep your alcohol consumption as low as possible.  Your overall health will thank you, too! 

8.  Stop Smoking – If you need another reason, here you go! The use of tobacco has long been associated with an increased risk of bone health conditions, a higher risk of fractures, a decrease in new bone formation, and compromised bone mass.  Smoking truly is one of the worst habits for bone health.  In one study, researchers found that among postmenopausal women, smokers lost their cortical bone (vital for support, protection, and movement) 50% faster than non-smokers.  This alone should be enough to make you quit smoking! 

In conclusion, bone health is essential, especially during menopause and after, when bone density loss accelerates. By prioritizing nutrition, exercise, stress management, and healthy habits, you can protect your bones and reduce the risk of fractures. Remember, small lifestyle changes today can significantly benefit your bone health tomorrow.