It’s a problem that a lot of women experience as they begin to get a little older, but we start to hear the warnings well in advance. If we don’t take care of our bones, they can become weak, thinner, brittle, which can lead to a greater risk of injuries such as fractures and broken bones. So, what can you do to help keep your bones healthy for longer?
Ensure you get your calcium
Eating healthy is important, no matter what. However, if there’s one mineral women should ensure they are not in short supply of, it’s calcium. Largely found in dairy products, but also found in dark, leafy vegetables, canned fish, nuts, seeds, and tofu, calcium is the main building block of bones, as we should all be aware of. Eating plenty of it is vital for keeping your bones healthy.
Don’t take chances with vitamin D
All that calcium needs somewhere to go. While calcium is the most important nutritional necessity for strong bones, vitamin D plays an important role in helping the body better absorb it. Vitamin D is a little harder to keep in your diet, which is why vitamin D supplements are a very common prescription for older women, especially those who have been diagnosed with osteoporosis or osteoarthritis. You don’t need to wait for a prescription to buy them, however.
A little hormonal rebalancing can do a lot of good
It’s not just vitamins and minerals you need to be concerned about, either. Our hormonal profiles can change a lot as we age. While women typically have lower levels of testosterone anyway, these can decrease even further as we get old. As such, one use for targeted TRT has been specifically to help women develop stronger bones. Testosterone levels have a direct relationship with bone health.
Know what to avoid
As well as what to ensure you stock up on, you should also be looking at things that can affect your bone health that you should be avoiding. Tobacco and alcohol use can both contribute to weaker bones and a higher risk of osteoporosis. There are also certain medications that perhaps should not be stopped, but you should be aware of the higher risk that they can entail, such as cortisone, prednisone, and things like anti-seizure medications.
Get it checked up
Regardless of your risk factors, it’s important that you know precisely the picture of your bone health, rather than being left to guess. To that end, you can get it checked up with a bone density scan on a regular basis. If you are in your forties and you are yet to have one, it’s recommended that you go for your first as soon as possible. This way, your doctor can take a look at our situation and make more specific recommendations based on your needs.
Bone disorders, unfortunately, affect women and AFAB individuals much more than others. For that reason, you need to be vigilant and forward-thinking in how you deal with it. Hopefully, the tips above can help with that.