Eat Right, Live Right for Better Bones

By Dana Malcolm

Staff Writer

February 7, 2023 – Broken bones hurt.  Ask anyone who’s had one, but did you know what you’re eating now may be setting you up for brittle and easily broken bones later in life?  Called a ‘silent disease’ Osteoporosis weakens bones and makes them prone to shattering and those affected may not know until it happens.   And for women, the risk is typically higher than in men.

It is the most common bone disease and the International Osteoporosis Foundation says worldwide, it is estimated to affect 200 million women – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90.

The US Office of Women’s Health says women are more likely to get osteoporosis because:

• Women usually have smaller, thinner, less dense bones than men.

• Women often live longer than men. Bone loss happens naturally as we age.

• Women also lose more bone mass after menopause with very low levels of the hormone estrogen. Higher estrogen levels before menopause help protect bone density.

Not only does the disease affect women badly particularly but treatment is often unavailable and not sought at all by women.  The IOF says “A survey, conducted in 11 countries, showed denial of personal risk by postmenopausal women, lack of dialogue about osteoporosis with their doctor, and restricted access to diagnosis and treatment before the first fracture result in under-diagnosis and undertreatment of the disease”

But the disease can result in fractures and breaks that cause extreme and lasting pain and mobility issues that limit the quality of life for those affected and even death.  Despite the fact that the disease mainly affects older women, avoiding osteoporosis is only something that women can do when they are younger.

Fueled by excess salt in our diets the disease thrives on unhealthy foods that attack bone health.  The  US National Institute on Aging says in order to combat it women should:

• Eat foods that support bone health. Get enough calcium, vitamin D, and protein each day. …

• Get active. Choose weight-bearing exercises, such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing. …

• Don’t smoke. …

• Limit alcohol consumption.

While there are treatment options the best treatment is prevention.