If you’re a woman in your 50s, the time to start thinking about your bone health was 30 years ago.
But don’t panic: there’s still time to support your bones now.
Around 40%-60% of your bone mass develops during your adolescent years, when you’re growing.
Research suggests that those who obtain a higher peak bone mass in their youth will be better protected against poor bone health later in life. This is often referred to as your “skeletal savings account”.
Bone mass remains relatively stable between the ages of 20 and 50, then begins to decrease. This is when it’s more important than ever to support your bone health with nutrition, exercise, and supplements where necessary.
Why bone health changes in women
During menopause, levels of certain hormones change significantly. This has a major impact on the processes involved in normal bone repair and remodelling, and can lead to a rapid loss in bone mineral density. As a result, women can be at higher risk of reduced bone density and bone fractures.
Hormonal changes are just one part of the bone health equation. Bone density can decrease due to thyroid issues, nutritional status, weight changes, physical activity, alcohol consumption, family history, smoking, and how many pregnancies you have had. Certain medicines can also have an impact.
Women over 50 may experience stiffness and discomfort in bones and joints upon waking, which can impact daily activities. This is most often felt in the weight-bearing joints - the knees, hips, and the lumbar spine. The hands may also be affected.
How to support bone health after 50
Start resistance training
Resistance training is a great way to keep active in your 50s and beyond. Studies suggest that the mechanical stress from weight-bearing exercise supports the activity of bone-forming cells and healthy bone tissue. Regular resistance training can also support the muscles surrounding bones and joints. And you don’t need to join the gym (although we do recommend consulting a personal trainer or gym instructor if you’re new to these exercises).
Some examples include:
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Squats (10-15 reps, 2-3 sets)
Squats target the hips and lumbar spine, supporting both the bones and muscles in this area.
Stand with feet shoulder-width apart. Bend knees and lower hips as if sitting into a chair, keeping your back straight. Push through your heels as you stand up again. -
Deadlifts (8-12 reps, 2-3 sets)
Deadlifts support the hip, femur, and lower spine.
Hold a weight (dumbbells, kettlebells, or water bottles) in front of your thighs. Hinge at the hips, lowering the weight down your legs while keeping your back flat. Squeeze your glutes to return to standing. -
Step-ups (10-12 reps per leg, 2-3 sets)
Great for supporting leg muscles and hip bones. Step one foot onto a stair or low step, pressing through that heel to lift your body up. Bring the other foot up to meet it, then step back down.
Get moving every day
Jogging, walking, dancing, gym classes - whatever gets you up on your feet and moving! Just 30 minutes a day of weight-bearing activity can help support healthy bone repair and strength.
Take bone-supporting nutrients
Calcium and vitamin D: Calcium supports the structure and strength of bones, while vitamin D plays a key role in calcium absorption. Hormonal changes during menopause reduce your body's ability to absorb and store calcium, which can impact healthy bone density.
Studies have shown that combining exercise with calcium and vitamin D supplementation can support bone density in postmenopausal women. You can also add calcium-rich foods to your diet: yoghurt, milk, cheese, tofu, canned sardines and salmon (the kind with the bones in!) and leafy greens such as spinach and kale.
Magnesium: Supports healthy bone structure, calcium balance, and the activation of vitamin D.
Vitamin K2: Supports osteocalcin, a protein that plays a role in bone mineral density.
Collagen: Makes up most of your connective tissue, which supports joints and ligaments surrounding bones. Collagen stores begin to decline after the age of 30.
Get enough protein
Dietary protein helps support the muscles involved in balance, mobility, and healthy bones.
Women aged between 19-70 years are advised to eat at least 46g of protein every day - more if they are highly active.
Here’s what this looks like in food:
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Chicken breast, cooked,150g: ~46g
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Canned tuna,100g: ~26g
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Greek yogurt,~⅔ cup: ~17g
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Large eggs, x 2: ~12g
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Whey protein,1 scoop (~30g) ~24g
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Pea protein,1 scoop (~30g) ~21g
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Lentils, cooked, 1 cup: ~18g
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Tofu,½ cup: ~10g
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Mixed nuts, 30g: ~6g
Quit smoking/vaping
Research suggests that smoking not only worsens hormonal changes during menopause but may also affect vitamin D metabolism, which can have serious consequences for bone health. If you’ve ever thought about quitting, now is the time.
Reduce alcohol intake
While the odd glass of red wine is fine (and can provide beneficial antioxidants), frequent heavy drinking can negatively affect calcium absorption and hormonal balance. Alcohol also increases oxidative stress in the body, which can damage cells and other bodily processes involved in bone health.
Think about your stress levels
Stress affects everyone, and it’s easy to think you just have to put up with it. But don’t! Studies suggest that ongoing stress and worry after age 50 may impact bone mineral density, potentially increasing the risk of injuries and overall poor bone health.
While you can’t eliminate stress, you can support your body’s response to stress by:
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Keeping active every day, even if it’s just a lunchtime walk or taking the stairs instead of the lift
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Starting a new hobby (Yoga? Painting? Learning a language?)
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Reaching out to others (because talking really does help!)
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Making a little time for yourself each day to just chill
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Taking a stress support supplement like ashwagandha or a B vitamin complex
Whatever you need to support your health after 50, you’ll probably find it at Bargain Chemist. Pop in for a chat or check us out online!
Note: Check with your doctor or other health practitioner before starting any new supplement, especially if you take medications. Always read the label and use as directed. If symptoms persist, see your health professional.