88 APRIL 2020 / WOMANSDAY.COM
Health / WELLNESS SQUAD
Keep Your Bones Strong
Women are at higher risk of a fracture—and breaks are
more likely to happen as you age. Here’s your best defense.
BY SARAH DIGIULIOTHE DIETITIAN SAYS...What you eat
really matters
Some research shows
that the Mediterranean
diet is best for healthy
bones. It includes plenty
of fruits, vegetables,
whole grains, and legumes
and some dairy, lean
animal protein, olive
oil, and nuts. Nutrients
in this eating plan (like
vitamin D, omega-3
fatty acids, magnesium,
vitamin A, and, yes,
calcium) contribute to
bone health. It’s best to
get calcium from foods
like dairy, leafy greens,
almonds, white beans,
and acorn squash, but if
you can’t, supplements
are an option. Fewer
foods supply vitamin D, so
consider a supplement if
you’re not getting enough
(400 to 800 IU daily,
depending on your age).
You’ll want to avoid excess
sodium, caffeine, alcohol,
and phosphoric acid
(found in soda) as well
as too much or too little
protein, all of which can
contribute to bone loss.
LISA K. DIEWALD, M.S.,
R.D., L.D.N., program
manager of the MacDonald
Center for Obesity
Prevention and Education
at Villanova University
M. Louise Fitzpatrick
College of Nursing
THE
ENDOCRINOLOGIST
SAYS...Menopause
changes
bone density
Estrogen is an important
hormone when it comes
to keeping women’s
bones healthy. But as
estrogen production
gradually decreases
during menopause,
bone loss can accelerate.
That’s why eating a
healthy, balanced diet
and doing exercises
known to protect bones
become increasingly
important as you get
older. Not all women need
estrogen replacement
therapy once they reach
menopause, but if you’re
experiencing a lot of
hot flashes or other
menopause symptoms,
you should talk to your
doctor to see if estrogen
replacement is the best
option for you. Your
doctor should also check
your thyroid hormones
and calcium levels at
least once, because
abnormal levels of either
one can also weaken
your bone structure.
In that case, medications
can help.
MARCIO GRIEBELER, M.D.,
an endocrinologist
at Cleveland ClinicTHE ORTHOPEDIST SAYS...Do the right exercises,
consistently
We sometimes think of bone as solid and static, like
rock, but it is complex and continuously changing.
Bone density and bone strength are influenced by not
just nutrition but also activity. Like muscle, bone is
strengthened by use—if we don’t use it, we lose it, as
seen in astronauts, people on bed rest, and those who
don’t exercise regularly. Aim to include weight-bearing
exercise (like walking) and strengthening exercises
(such as push-ups and planks) in your daily routine.
To avoid falls, reinforce your balance by standing on
each foot for 15 seconds every day.
AENOR J. SAWYER, M.D., M.S., director of the Skeletal
Health Service, Department of Orthopaedic Surgery
at the University of California, San Francisco GETTY^IMAGES;^ COURTESY^OFUCSF^ (DR.^ S
AWYER).