Bone Health
May 18, 2023
Benefits of Calcium-Rich Foods, Vitamin D Sources, and Weight-Bearing Exercises
Are you a woman over 40 who is concerned about your bone health? If so, you are not alone. Bone health is a growing concern for many women as they age. For example, the
National Osteoporosis Foundation
reports that 1 in 2 women over 50 will endure a fracture associated with osteoporosis in their lifetime.
However, there are measures women can take to enhance bone health and diminish the likelihood of bone-related ailments.
Keep reading to learn how calcium-rich foods, vitamin D sources, and weight-bearing exercises can contribute to maintaining healthy bones as you age gracefully.
Want to know more about the best sources of calcium? Dairy products like milk, cheese, and yogurt are excellent sources of calcium, but if you are lactose intolerant or vegan, you can still get plenty of calcium from other sources.
Leafy greens like kale and spinach, canned fish with bones like sardines and salmon, and fortified foods like cereal and tofu are all good options. However, according to the National Institutes of Health , the recommended daily calcium intake for women over 50 is 1,200 milligrams (versus 1000 for younger women), which can be challenging to achieve through diet alone.
If your diet does not provide enough calcium, you may consider taking a calcium supplement.
According to the NIH , this can lead to severe conditions like osteomalacia (bone softening due to a lack of vitamin D). Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D.
Egg yolks, mushrooms, and fortified foods like milk, cereal, and orange juice can also provide some vitamin D. However; it is often difficult to get enough vitamin D from food alone, so many women take a supplement to ensure they meet their daily requirements.
However, there are measures women can take to enhance bone health and diminish the likelihood of bone-related ailments.
Keep reading to learn how calcium-rich foods, vitamin D sources, and weight-bearing exercises can contribute to maintaining healthy bones as you age gracefully.
Benefits of Calcium Rich Foods for Bone Health
For women over 40, calcium is vital for maintaining bone health as it helps build and sustain strong bones. Unfortunately, bone density gradually declines with age, increasing the risk of osteoporosis and fractures. Therefore, ensure that your diet includes sufficient calcium to keep your bones healthy.Want to know more about the best sources of calcium? Dairy products like milk, cheese, and yogurt are excellent sources of calcium, but if you are lactose intolerant or vegan, you can still get plenty of calcium from other sources.
Leafy greens like kale and spinach, canned fish with bones like sardines and salmon, and fortified foods like cereal and tofu are all good options. However, according to the National Institutes of Health , the recommended daily calcium intake for women over 50 is 1,200 milligrams (versus 1000 for younger women), which can be challenging to achieve through diet alone.
If your diet does not provide enough calcium, you may consider taking a calcium supplement.
Vitamin D Sources for Bone Health
To maintain healthy bones, more than calcium is required. The body needs vitamin D to absorb calcium effectively. Vitamin D is called the "sunshine vitamin" because your skin synthesizes it when exposed to sunlight. However, as you age, your body becomes less efficient at producing vitamin D. Unfortunately, vitamin D deficiency is widespread, especially among older adults.According to the NIH , this can lead to severe conditions like osteomalacia (bone softening due to a lack of vitamin D). Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D.
Egg yolks, mushrooms, and fortified foods like milk, cereal, and orange juice can also provide some vitamin D. However; it is often difficult to get enough vitamin D from food alone, so many women take a supplement to ensure they meet their daily requirements.
Weight Bearing Exercises for Bone Health
The final piece of the bone health puzzle is weight-bearing exercise. Weight-bearing exercises refer to physical activities that require you to support your body weight against gravity, such as walking, jogging, or weightlifting. These exercises are essential for building and maintaining strong bones because they stimulate bone growth and help to prevent bone loss. Incorporating weight-bearing exercises into your daily routine does not have to be complicated. Engaging in 30 minutes of walking or jogging per day can have a significant positive impact on your bone health. Consider joining a gym or lifting weights for a more intense workout. Strength training exercises are particularly practical for building muscle and protecting your bones.Lifestyle Habits for Better Bone Health
Along with implementing these measures, certain lifestyle habits can greatly promote strong and healthy bones. Keeping a healthy weight, quitting smoking, and consuming less alcohol can all help to lessen the strain on your bones. Regular check-ups and bone density screenings are also essential, especially if you have a family history of osteoporosis or other bone-related issues.Recap of the Importance of Bone Health for Women Over 40
In sum, prioritizing your bone health is essential as you age. Incorporating calcium-rich foods, vitamin D sources, and weight-bearing exercises into your daily routine can help maintain a healthy bone density and reduce the risk of bone-related diseases. Remember to adopt healthy lifestyle habits and attend regular check-ups to ensure your bones stay strong and healthy for years. With a little effort and dedication, you can maintain healthy bones well into your later years.
I’m Renea Jones-Hudson
A retired army veteran, international bestselling author, and empowerment coach. I help military and veteran women transition to civilian life, unlocking their unique talents and achieving personal and financial growth through empowering sessions and proven strategies.
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