HOW TO PROTECT YOUR BONE HEALTH AFTER 50

Lately, I have sometimes found myself feeling slightly less sturdy on my feet than I would like to admit. Nothing dramatic, mind you. I have not been toppling over in the street or clutching the furniture as I walk across a room. But I have noticed it—and it got me thinking about my bones and whether they might be getting weaker without my realising it.

I mentioned this to a peer, and the first thing she asked was whether I lift weights.

Of course I do not.

I walk. I occasionally stretch. I think about exercising with impressive regularity. But lifting actual weights has never become part of my routine.

Her question stayed with me because, like many women over 50, I pay attention to my skin, my weight, my blood pressure and all the other visible or regularly measured signs of ageing. My bones, however, have largely been left to get on with things without any meaningful supervision from me.

That may be a mistake.

As it turns out, bones can lose strength quietly. Osteoporosis is often described as a “silent” disease because it may produce no obvious warning signs until a relatively minor fall results in a fracture. For women, bone loss can accelerate around menopause as oestrogen levels decline.

But the good news is that weakening bones are not something we simply have to accept without resistance. There are practical things we can do after 50 to protect our bones, strengthen the muscles supporting them and preserve the balance, mobility and independence required for the aspirational lives we still intend to live into our 60s, 70s, 80s and beyond.

If you are a woman over 50, perhaps it is time to ask yourself the same questions.

Are you doing anything specifically to protect your bones? Are you getting enough calcium? Enough vitamin D? Enough protein? Do you lift weights, use resistance bands or perform any kind of strength training? And when was the last time you spoke to your doctor about your risk of osteoporosis?

If your answers are anything like mine, there may be a little too much “I really ought to” and not nearly enough “I already do.”

START WITH WHAT YOU ARE EATING

Women over 50 are generally advised to consume approximately 1,200 milligrams of calcium each day. That does not necessarily mean swallowing a large calcium tablet every morning. Ideally, much of your calcium should come from the food you eat.

Yoghurt, milk, cheese, sardines with their bones, calcium-set tofu, beans, almonds, fortified plant milks and certain leafy green vegetables can all contribute to your daily intake.

But do you know how much calcium you are actually getting?

You may eat yoghurt occasionally and add a little milk to your coffee, but that does not automatically mean you are reaching 1,200 milligrams. Spend a day or two looking at food labels and roughly calculating your intake. You may be surprised by the result.

More calcium is not necessarily better, either. Before reaching for supplements, speak to your doctor about how much you need and whether supplementation is appropriate for you.

DO NOT FORGET VITAMIN D

Calcium cannot do its job alone. Your body needs vitamin D to absorb it properly, and vitamin D also supports the muscles that help keep you steady on your feet.

Your vitamin D level may be affected by your diet, age, location, sun exposure and skin pigmentation. Darker skin produces less vitamin D from the same amount of sunlight, which makes this an especially relevant conversation for Black women.

Do not simply assume that spending an occasional afternoon outside has taken care of everything. Ask your doctor whether your vitamin D level should be tested and whether you need a supplement.

PROTEIN IS NOT JUST FOR BODYBUILDERS

Protein becomes increasingly important as we get older because it helps us preserve muscle. Strong muscles support our bones, improve our balance and make ordinary activities—from climbing stairs to carrying shopping bags—easier and safer.

Try to include a dependable source of protein in every meal. Eggs, fish, poultry, yoghurt, beans, lentils, tofu and other soy products are all possibilities.

This is not an invitation to become obsessed with protein powders or to reorganise your entire life around grilled chicken. It is simply a reminder that a piece of toast and a cup of coffee may not be enough to support the strong, active body you expect to carry you through the rest of the day.

AND THEN THERE ARE THE WEIGHTS

This is the part I would personally prefer to avoid.

Walking is excellent. It is a weight-bearing activity, it supports cardiovascular health and it is infinitely better than spending the entire day sitting down. But walking alone may not provide all the resistance your muscles and bones need.

Strength training asks your body to work against resistance. That resistance might come from dumbbells, exercise machines, bands or your own body weight. Squats performed with good form, wall push-ups, step-ups and exercises using resistance bands can all count.

You do not need to lift enormous barbells or enter a gym populated by people photographing their abdominal muscles. You can begin gently, preferably with guidance from a qualified trainer or physiotherapist if you are new to strength training or have an existing medical condition.

Two or three short sessions each week may be far more realistic than announcing that you are about to become a completely different person and purchasing an entire wardrobe of gym clothes to prove it.

WORK ON YOUR BALANCE TOO

Protecting your bones is partly about making them stronger. It is also about reducing the chance that you will fall and fracture one.

Balance exercises, tai chi, yoga and exercises that strengthen your legs can help you feel steadier. Even practising standing on one foot beside a stable kitchen counter may reveal that your balance deserves more attention than you realised.

Look around your home as well. Loose rugs, poor lighting, slippery bathroom floors, trailing electrical cords and shoes that are beautiful but treacherous can all increase the risk of falling.

I am certainly not suggesting that you dispose of every fabulous pair of shoes you own. Let us remain reasonable. But you may want to become more selective about where—and for how long—you wear them.

ASK WHETHER YOU NEED A BONE-DENSITY SCAN

Current US guidance recommends osteoporosis screening for all women aged 65 and over. Postmenopausal women under 65 may also need screening when they have additional risk factors.

Those factors can include low body weight, smoking, excessive alcohol consumption, a parent who experienced a hip fracture, long-term use of certain medications and medical conditions that affect bone health.

A DXA scan is a quick, non-invasive test used to measure bone mineral density. You may not automatically be offered one at 50, but that should not prevent you from asking your doctor whether your individual risk warrants further assessment.

Mention any loss of height, persistent or unexplained back pain, previous fractures or family history of osteoporosis. A bone that breaks after an ordinary fall should not simply be dismissed as bad luck.

THINK BEYOND THE NUMBER ON THE SCALE

For years, women have been encouraged to make themselves smaller. We have been told to weigh less, eat less and occupy less space.

After 50, perhaps the more useful ambition is to become stronger.

You need strong bones and muscles to travel, carry your own luggage, climb stairs, dance, garden, rearrange a room and get up from the floor without calling for assistance. Strength supports freedom, and freedom is an essential part of any aspirational life.

So ask the questions. Are you getting enough calcium? Vitamin D? Protein? Are you exercising in a way that actually challenges your muscles? Do you know your osteoporosis risk?

As for me, I may finally have to accept that thinking about lifting weights with impressive regularity is not quite the same as actually lifting them. I absolutely have to do better.

The weights, apparently, are going to have to leave the realm of theory and become a part of my daily routine.

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