Lifestyle Factors That Affect Your Risk For Osteoporosis

As we age, sometimes we just take it for granted that we’ll develop common conditions. This kind of "well, it's going to happen anyway" mindset is not one that we support here at Surya Medicine. We want patients to feel empowered, and to this end, it is important to remember that we know much more now about what we can do to age gracefully than we ever did before. We don't want our patients to resign themselves to a life of chronic conditions associated with aging. Just because it is common, does not mean it is healthy. The truth is, you have more control over your health as you age than you think you do. Your lifestyle choices can make all of the difference when it comes to your health span.  This is especially true for conditions such as osteoporosis, which has many contributing factors, including many within your control.

Why Is Osteoporosis Considered An Elderly Woman Condition?

In a previous post, we talked about estrogen and progesterone and their role in bone health. But hormones are not the only contributing factor in the development of osteoporosis.  Exercise, diet, and management of stress play a role, in fact, quite a significant one.  In addressing these areas, we can see even more clearly why women women tend to struggle with bone health in their advanced age. When we counsel women in their 40s and 50s about mid-life changes, we tend to hear a very common story. They have spent most of their lives in pursuit of thinness, dieting and doing mostly aerobic exercise ("Cardio"). Then perimenopause hits and these things no longer work for them. They find themselves gaining weight or struggling just to maintain weight using the same restrictive diets and focusing on aerobic exercise. One thing they almost always have in common is minimal strength or resistance training. Low calorie diets, too much attention on aerobic exercise alone, inflammation, nutrient deficiencies, and the hormonal rollercoaster of perimenopause and menopause create the perfect storm for osteoporosis in your 60's or even before.

What Can You Do To Help Prevent Osteoporosis?

Some of the best ways to reduce your risk of osteoporosis involve simple actions that you can take now in your 30's, 40's, and 50's. Instead of exercising mainly to stay thin, shift your focus to getting stronger. Begin incorporating strength training sessions to build muscle (which also strengthens your bones). It will improve metabolism, coordination, and make you less fragile as you age.In addition, eat a nutritious diet containing plenty of protein to help you build and maintain that muscle. If you have a hard time eating enough protein, try adding a high quality collagen supplement. It will help you hit your protein goals and likely improve your joints, skin, hair, and nails. A good balanced diet should include important nutrients for bone health including Vitamin D3, Vitamin K2, Magnesium, Calcium and other minerals. These are critical for healthy bones, and like many, you may not be getting enough through your diet alone. Make sure you get your Vitamin D level tested annually and supplementation is necessary for most of us.

Any finally, when you have dialed in your diet and exercise, you might also consider hormone testing and hormone replacement therapy. We see the best outcomes in patients combining diet, exercise, and bHRT. While improvements can be seen at any age, the sooner you start making these changes, the better! To get started, schedule an appointment with us today.