| Smart Steps for Stronger Bones Did you know that 50% of women over 50 will develop either osteoporosis or osteopenia! That’s a big number! Most women will only find out when they break a bone and have a scan. I obviously found out as I had a DEXA scan after my breast cancer diagnosis and still I’m in shock that I actually have this condition. I do all the right things and have never broken a bone and my mother who is 93 and very fit and healthy has also never broken a bone. Apparently it is genetic but still difficult to get my head around as I do all of the things that I tell women with osteoporosis not to do…. go figure! However as much as I wish I didn’t know, I guess knowing is a good thing as I can now work towards managing and possibly improving this condition. Smart Steps for Stronger Bones Get Enough Calcium Your bones need calcium to stay strong. Aim for around 1,200 mg daily if you’re over 50. Good sources: dairy products, leafy greens, almonds, and fortified foods. Boost Your Vitamin D Vitamin D helps your body absorb calcium. Get it from sunlight (safely!), oily fish like salmon, eggs, or supplements if needed. Stay Active with Weight-Bearing Exercise Walking, dancing, strength training, and yoga all help build and maintain bone density. Think “move it or lose it!” Limit Alcohol and Avoid Smoking Too much alcohol and smoking both weaken bones and increase your risk of fractures. Bone Density Tests Ask your doctor about a DEXA scan if you’re over 65—or earlier if you have risk factors. Catching bone loss early means you can treat it effectively. Keep Your Hormones in Check After menopause, lower oestrogen levels can speed up bone loss. Talk to your doctor about options, especially if you’re at high risk. Lots of love Laura xx |