When it comes to the health of our bones and joints, I always say: use it, or lose it. Staying active, eating well and preventing falls matters in the long term – and these habits are important parts of ageing well.
But it’s never too late to start making small changes and learning how to protect the health of your joints and bones.
Movement matters
Women start to quickly lose muscle mass between the ages of 40 to 60, and particularly around menopause. Bone density also begins to drop after menopause.
To protect these parts of our health, I generally suggest women do around 20 minutes of moderate exercise every day. This can help with managing pain and retaining strength.
Staying active can also include day-to-day exercise, such as carrying groceries, taking the stairs at work or parking slightly further away and walking to our destination.
Think about where you can build in extra activity, what types of movement you enjoy and what feels sustainable.
Measuring changes
It is important to measure changes to our bones and joints over time – noticing changes earlier can help us make changes earlier. It can also help us get an understanding of our baseline bone health.
A bone health assessment helps to work out your risk of osteoporosis. It can involve a chat with your doctor about your health and family history as well as your calcium and vitamin D intake.
A bone density scan (also called a DXA scan) measures strength in the lower spine and hips. This gives the most accurate picture of bone density.
It can be helpful to have a bone density scan around menopause, but cost can be a barrier if you don’t qualify for a Medicare-rebated scan. Speak to your doctor to see if you have risk factors for osteoporosis and to make a plan for your bone health.
You can also check your bone health with this Know Your Bones self-assessment tool on the Know Your Bones website.
What is weight-bearing exercise?
This type of exercise typically involves supporting your own body weight and landing firmly. Weight-bearing exercise keeps our joints and bones strong. It includes activities such as jumping, hopping and skipping.
You might do these activities in an aerobics or Zumba class. Joining a yoga or Tai Chi class online can also be a quick and low-cost way to do weight-bearing exercise.
Holding weights on a walk can also help build this strength in our legs, arms and hips. Resistance or balance training can also have benefits.
To ensure weight-bearing exercise is done safely, you can get advice from your doctor, an exercise physiologist or a physiotherapist. If you go to a gym, ask if they have someone who can help support safe and healthy movement.
Eating for stronger bones
Eating enough calcium is essential for keeping bones strong.
The daily recommendation increases for women older than 50. Many women do not meet their daily needs, especially after menopause, so choosing foods high in calcium can make a big difference to long-term bone health. After menopause the aim is 1300 mg of calcium daily, preferably via diet.
A calcium-rich diet includes more than just dairy. High levels of calcium can also be found in seafood, vegetables, nuts, seeds and fruits.
Explore calcium content in common foods and calcium-rich recipes to help build enough into your meals.
Sunshine and vitamin D
Vitamin D helps your body absorb calcium. Vitamin D also supports bone growth and regulates levels of calcium in the blood. Small amounts of vitamin D are found in foods, including egg yolks, oily fish and some milk products.
But your body makes most of its vitamin D when your skin is exposed to sunlight. Low vitamin D is more common in people with darker skin, those who cover up their skin, or people who spend most days indoors.
Getting outside – while also being SunSmart – can become part of your self-care routine. Breathe the fresh air and get some sunshine in safe doses. The Healthy Bones Australia website has seasonal maps and resources for understanding how much time outside you may need.
Prevention and pain management
Preventing falls is essential for protecting bone and joint health. Staying aware of your surroundings, keeping your focus and avoiding multitasking can help prevent tripping or other accidents.
If osteoporosis or a history of fractures (particularly hip fractures) runs in your family, your own risk may be higher, so safe exercise and fall prevention become even more important.
It is important to aim for balance, know when to speak to your doctor and learn about bone health.
