As we age, it becomes increasingly essential to pay attention to our bone health. According to Marla Ahlgrimm, women over 40 are at risk of osteoporosis, a condition characterized by weak and brittle bones. Understanding the factors that contribute to this type of bone loss and taking proactive steps can help us all maintain strong bones and reduce our risk of fractures as we age.
Factors That Affect Bone Health
Marla Ahlgrimm says that there are many different factors that influence bone health. These include age, genetics, lifestyle, medical conditions, and medications.
Bone mass naturally declines with age. Women experience accelerated bone loss after menopause. This happens because of hormonal changes, says Marla Ahlgrimm. Likewise, a family history of osteoporosis – a genetic link – can increase a woman’s risk of osteoporosis.
But these are not the only things that affect our risk of osteoporosis. Marla Ahlgrimm also points out lifestyle factors, such as diet, exercise, and smoking; medical conditions, including thyroid disorders and autoimmune diseases; and long-term use of certain medications, such as corticosteroids, as contributors.
Prevent Bone Loss
So, is it possible to prevent bone loss? It’s not possible to prevent all of the reasons we experience osteoporosis, but Marla Ahlgrimm says that adopting a healthy lifestyle and taking the following proactive steps can reduce a woman’s risk.
- Eating a nutrient-rich diet. Marla Ahlgrimm recommends consuming foods rich in calcium and vitamin D. This includes fortified cereals, leafy greens, and dairy products. All of these foods provide the nutrients necessary for strong bones.
- Exercising regularly. Walking, running, and light strength training are all weight-bearing exercises that help build and maintain bone mass.
- Avoiding nicotine and alcohol. Smoking and drinking can both have a negative effect on bone health. It’s believed that smoking actually accelerates bone loss.
- Maintaining a relationship with your doctor. According to Marla Ahlgrimm, routine checkups and bone density scans help to identify early signs of osteoporosis. This gives you and your healthcare providers an opportunity to develop a personalized treatment plan.
Treatment Options
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Unfortunately, even with a healthy diet, plenty of exercise, and the absence of other contributing factors, some women still experience osteoporosis. Thankfully, there are many treatment options that can reduce the negative effects of the condition. These include medications, lifestyle modifications, and weight-bearing exercises designed specifically for those already entering into the early stages of osteoporosis.
Marla Ahlgrimm says that by understanding the factors that affect bone health and taking proactive steps, the mature women among us can significantly reduce our risk of osteoporosis, fractures, and all of the complications that come with bone health and age.
