How and when to improve bone health as a woman

We tend to think about bone health when we reach Menopause but by focusing on it before, especially if we experience disturbances in our cycles, we may reduce the likelihood or help prevent conditions such as Osteopenia and Osteoporosis.

New research into when we…

1. Reach the peak of growing and building bone (in our late teens)
2. Form new bones – called bone remodelling (from age 20 onwards)
3. When we are at most risk of bone loss – known as bone resorption

has provided greater insight into exactly when we should be focusing on our bone health which is actually during our cycling years and during perimenopause ie before we reach menopause.

Which 2 hormones play a role in bone health?

Oestrogen

Oestrogen slows bone loss (otherwise known as bone resorption) during our cycling years. i.e. it is protective of bone loss.

However during Perimenopause, when Oestrogen levels drop and fluctuate significantly, Oestrogen is now less protective of bone loss and more rapid bone loss occurs at this time.

Progesterone

Progesterone plays a very strong role as a bone formation stimulator i.e. it is associated more with bone remodelling and so healthy progesterone levels throughout our cycling years are key for bone health.

A recent study found that cycling age females who had menstrual cycle disturbances, for example – no periods, long gaps between periods, or shorter luteal phases were likely to have poorer bone health due to lower progesterone levels (progesterone is key for healthy menstrual cycles and ovulation).

If you are experiencing any irregularities in your cycle it may be worth using some Ovulation sticks to see whether you are ovulating (no ovulation = no progesterone).

If you find that your Progesterone levels are low, you may benefit from working with a Health Practitioner on Nutritional and Lifestyle strategies to boost Progesterone levels.

The goal during our Cycling Years and Perimenopause is therefore to monitor and maintain healthy oestrogen and progesterone levels since they are like ying and yang – preventing bone loss and stimulating bone growth.

Sex hormones can be tested via Blood or Saliva samples or by taking a Urine Dutch Hormone test. Once assessed and if found to be outside of normal ranges for your age you can then work with a Health Practitioner to restore your levels and therefore protect your bone health as well as other areas of health.

To learn more about supporting Progesterone, read my article The importance of progesterone and how to support it.

How to support bone health as a woman through food in your cycling years, during Perimenopause and beyond

Get plenty of Vitamin C

Vitamin C  helps the body to repair and maintain bones and teeth. It also helps the body produce collagen, a protein that’s used to make bones, cartilage, tendons, ligaments, and blood vessels.

Get plenty of Calcium

Eat 1g daily of Calcium food sources which can be dairy but also includes non-dairy foods such as:

• Tinned fish (especially salmon – eat the centre bone as it is highest in calcium)
• Tahini and Sesame seeds – add tahini to yoghurt or hummus
• Nuts like Almonds, Hazelnuts, Brazil nuts
• Halloumi 30 g = 200mg calcium
• Edamame beans
• Broccoli, Green Beans, Cabbage
• 2 dried figs 92mg calcium
• Dried apricots
• Watercress
• Tofu (see recipe below)

Get plenty of Vitamin D

Vitamin D helps the body to absorb calcium. Supplement 1000iu daily as we cannot get enough from food.

Eat adequate Protein

Eating enough protein is as essential as Calcium and Vitamin D for bone health. Optimal protein intake is 1.2g per kg of body weight and and can be sourced in the diet from all meat, fish, eggs and plant foods especially beans, lentils and pulses.

Exercise Regularly

Get regular exercise and build muscle because muscles and bones work together in the musculoskeletal system to support and move the body. Lifting weights or using resistant bands at home, brisk walking or jogging with a weighted backpack, as well as yoga and Thai Chi are all good options.

Reduce Caffeine, Sugar and Alcohol

All of these are anti-nutrients for bone health because they cause calcium excretion through urine and decrease calcium absorption in the gut so it is important to cut down on all 3 of these in our diet, including hidden sugars.

Replace caffeinated drinks with herbal and fruit teas, reduce sugary foods (look at labels for hidden sugars) and keep alcohol to within the recommended guidelines.

Recipe

Sticky Tofu, Broccoli, & Shiitake Mushrooms (Serves 2)

Ingredients

• 300g block tofu
• 1 tbs tamari soy sauce
• 200g Broccoli
• 150g shiitake mushrooms
• 50g cornflour ( gluten-free)
• 1 tbs olive oil

For stir fry sauce

• 2 cm fresh ginger, finely grated
• 2 garlic cloves, finely grated
• 2 tbs soy sauce
• 1tbs honey
• 1 tbs tomato puree
• 1 tsp sesame oil
• 130ml water

To finish

• 2 tbs sesame seeds toasted & Spring onions shredded

Directions

1. Cut the tofu block into bite size pieces, put in shallow bowl & trickle over the soy sauce. Leave to marinate, turning pieces once so they soak up the soy sauce.
2. Prepare the stir fry sauce by combining all the ingredients in a small bowl, mix well & leave to marinate.
3. Cut the broccoli into small florets & thinly slice the stalks. To prepare the shitake, remove the stalks & halve the mushrooms and set aside.
4. Pour cornflour into shallow dish & dip each piece of tofu into cornflour ensuring all sides are coated.
5. Set a large no stick pan over a high heat. When it is hot add the oil, then the tofu pieces & cook for about 5 minutes, turning as necessary until golden brown & crisp on all sides. Remove with slotted spoon & place on plate.
6. Put Broccoli florets & stalks into the pan & cook for 2 minutes adding splash of water if needed. Add the mushrooms & Stir fry sauce, cook for 1-2 minutes before adding tofu back in and cooking for further minute.
7. Serve straight away by itself or with rice or noodles, sprinkled with sesame seeds & shredded spring onions. ENJOY!