I was chatting the other day with a friend at the gym, and she was telling me that she had her bone density measured. As someone who lifts weights two to three times a week, her bone density was very good for her age of 65. We agreed to continue doing what we were doing!

It does, however, cause me to consider what we need to do to keep those bones strong and healthy as we age. Most people lose some height in their sixties and onwards, and the “dowager’s hump” is called that for a reason. Falling is also much more dangerous as we get older, because our bones can become more fragile. Hence the bone density measurement, but by the time osteoporosis is established, it may be too late. How can we prevent it in the first place?

A big part of preventing osteoporosis, as my friend reminded me, is weight-bearing activity, if at all possible. Running/walking, cycling, weight training, whatever you can do to cause some gentle stress on those bones and keep them growing. 

Another part of the puzzle is nutrition: getting adequate calcium and vitamin D (around here, for most of the year, that means supplementation). Also, make sure to get enough protein – sometimes an issue for older people. Personally, I like to use protein shakes, because they are easy and reliable, and I have recommendations – just hit reply or drop me a message if you would like to learn more about them. 

Other lifestyle habits can also affect your bone density – if you smoke and drink a lot of alcohol, you may find yourself with fragile bones, on top of the other issues these substances can cause. 

If you inhabit a female body, you may find that your bones become more fragile after menopause, as a result of hormonal changes. That is something to discuss with a medical professional – sometimes hormone replacement therapy is called for, but sometimes traditional herbal supplements such as Black Cohosh, Chasteberry and Dong Quai will suffice. It’s worth having that conversation if you are concerned.

I’d love to know what you do to keep those bones strong and healthy!