“There is a lot you can do to protect your bones throughout your life. You’re never too young or too old to improve the health of your bones”.1

Umbrella
What may the Healthy Bones Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Bone Health
  • Healthy Bones

Menopause

Is there an association between menopause and bone loss?

In Calcium: Recommend Daily Calcium Intake – Women 50+ the (Australian) Jean Hailes for Women’s Health note:

Healthy Bones

  • “When women go through menopause, there is a rapid loss of bone because of decreased oestrogen and this process may last from 4-8 years after menopause”.2

In Menopause and Your Bone Health the (United Kingdom) NHS (National Health Service) also note:

“Women can lose up to 20% of their bone density in the 5 to 7 years after the menopause”.3

Osteoporosis

Is osteoporosis a normal part of aging?

No. The (United States) National Osteoporosis Foundation (NOF) explain:

“Osteoporosis and the broken bones it can cause are not part of normal aging. There is a lot you can do to protect your bones throughout your life. You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action”.4

Bone Health

What can we do to protect our bones?

In Prevention: What Can You Do To Protect Your Bones? the NOF elaborate on:

  • “Get enough calcium and vitamin D and eat a well balanced diet
  • Engage in regular exercise
  • Eat foods that are good for bone health, such as fruits and vegetables
  • Avoid smoking and limit alcohol to 2-3 drinks per day”.5

Calcium Bank

How do our bones act like a calcium bank?

In Calcium Osteoporosis Australia elaborate on:

“Bones act like a calcium bank, if you do not take in enough calcium from your diet, the body will withdraw calcium from your ‘bone bank’ for use in other parts of the body. If your body withdraws more calcium than it deposits, your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis”.6

Exercise

What is the best exercise for our bones?

In Exercise for Your Bone Health: The Best Bone Building Exercises the (United States National Institutes of Health) NIH Osteoporosis and Related Bone Diseases National Resource Center elaborate on:

“Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones. Other exercises such as swimming and bicycling can help build and maintain strong muscles and have excellent cardiovascular benefits, but they are not the best way to exercise your bones”.7

Smoking and Alcohol

Healthy BonesIs there an association between smoking and alcohol and healthy bones?

Yes but not in a good way. In Healthy Living & Bone Health: Smoking & Alcohol the (Australian) Jean Hailes for Women’s Health elaborate on:

“Smoking and excessive alcohol are known to have a negative effect on bone health and lead to a significant reduction in bone density”.8

Checkup

What may we choose to do before we begin a regular exercise program?

The NIH Osteoporosis and Related Bone Diseases National Resource Center caution:

“If you have health conditions – such as heart trouble, high blood pressure, diabetes, or obesity – or if you are age 40 or older, check with your doctor before you begin a regular exercise program”.9

Health Care Provider

What if I would like help with healthy bones?

If you would like help with healthy bones, it may be in your best interest to choose to talk to your health care provider about this. In Menopause FAQs: Your Health After Menopause – Q. What can I do to prevent osteoporosis? the North American Menopause Society elaborate on:

“Talk to your healthcare provider about your risk of osteoporosis and what you can do to help keep your bones strong, especially with good nutrition and exercise”.10

Health Topics A-Z

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Links

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Sources

Where may I find the Sources quoted above?

You may find the Sources at:

Sources

  1. Prevention: Healthy Bones, Build Them for Life. National Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 17 January 2020
  2. Calcium: Recommend Daily Calcium Intake – Women 50+. Last Updated 07 November 2017 — Last Reviewed 15 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 17 January 2020
  3. Menopause and Your Bone Health.  Page Last Reviewed: 30 June 2017. NHS [National Health Service] https://www.nof.org/prevention/preventing-fractures/ Accessed: 17 January 2020
  4. Prevention: Healthy Bones: Build Them for Life. National Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 17 January 2020
  5. Prevention: What Can You Do To Protect Your Bones? National Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 17 January 2020
  6. Calcium. Last Updated: 25 June 2019. Osteoporosis Australia https://www.osteoporosis.org.au/calcium Accessed: 17 January 2020
  7. Exercise for Your Bone Health: The Best Bone Building Exercises. Last Reviewed: October 2018. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp Accessed: 17 January 2020
  8. Healthy Living & Bone Health: Smoking & Alcohol. Last Updated 07 November 2017 — Last Reviewed 15 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/healthy-living Accessed: 17 January 2020
  9. Exercise for Your Bone Health: Exercise Tips. Last Reviewed: October 2018. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp Accessed: 17 January 2020
  10. Menopause FAQs: Your Health After Menopause – Q. What can I do to prevent osteoporosis? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-your-health-after-menopause Accessed: 17 January 2020
Topic Last Updated: 24 January 2020 – Topic Last Reviewed: 17 January 2020
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