October 20th is World Osteoporosis Day. As women over 60, osteoporosis and building bone density is a concern I hear from so many of my personal training and fitness clients. Many women don’t realize they can build bone density and prevent further loss of bone density even with a diagnosis of osteopenia or osteoporosis. Let’s talk about 3 ways to build bone density naturally.
#1: Calcium and Vit D3
Ensuring your body has enough calcium will help to build your bone density. Your body needs 1200 mg per day as a woman over 50. Foods with dairy like milk, cheese, and yogurt may come to mind first but there are also many foods that are rich in calcium that are non-dairy. Many women have sensitivities to dairy and may want to avoid this food group.
If this is true for you, try to eat more dark leafy greens such as kale, bok choi, broccoli, spinach, and seaweed. But did you know that oranges have calcium too? So do figs, sesame seeds, white beans, chia seeds, almonds, salmon, and non-dairy milks and yogurts.
Tip: Be sure to spread out your nutrients throughout the day for maximum absorption!
And don’t forget to step outside for a few minutes of the day in the sunshine to absorb vitamin D. If you live in a climate zone that doesn’t allow you to absorb enough from the sun, consider taking a supplement and add some more fish to your diet!
#2: Fuel Up on Protein
50% of bone is made up of protein. Your bones and muscles need protein to stay strong. Especially as we age, our body loses muscle mass and bone density in the natural process of aging. Strive for 90 – 100 grams of protein per day, and, if you can, focus on having a good portion early in the day. This will help your body to not start in a deficit and have the nutrients it needs to reduce cravings and help build muscle and bone density.
Focus on lean proteins such as chicken, turkey, and fish, such as halibut, salmon, and tuna. Other sources of protein are non-dairy or dairy milk and yogurt, lentils, beans, nuts and seeds, eggs, and protein powder. Starting your day with a smoothie with protein powder, fruits, and greens is an amazing way to pack in lots of nutrients and give your day a healthy start.
#3: Strength Training
Walking is not enough to build bone density if you are already a regular walker. If you are a regular walker, your body is used to this challenge and won’t build enough bone density from this activity. You need to challenge yourself!
Add a weighted vest while you are walking, vary your course with hills and different terrain, add a few sets of step-ups and downs on the curb, keeping in mind your balance and safety of course.
Working out with weights and performing weight bearing exercises for strength training 3 times a week is one of the best ways to build bone density. Challenge yourself each workout with a weight or exercise that feels like you can maintain good technique but gives you a challenge during the last few reps of your set. Focus on 8-15 reps and 2-3 sets of each exercise. Check out these exercises to build bone density:
#4: Balance Exercises
If you have a concern with bone density, improving your balance is important. Having a fall with weakened bone density could result in a fracture. Add in a few minutes of balance exercises per day. Balance is more than just standing on one foot, check out these balance exercises:
Making some adjustments to your nutrition, your lifestyle, and swapping up your exercise routine can help to improve your bone density.
You can be proactive by joining my 90-minute webinar with tips, nutrition information, and exercises for women over 55 to build bone density.
Have you checked your bone density recently? What did it show? Are you doing something to increase your bone density score? What has helped you on your wellness journey?
