2025 is the year for a stronger version of you! This year, focus on increasing your muscle mass and strengthening your bone structure. To support strong, defined muscles, it’s crucial to take care of bone health. During menopause, estrogen levels drop, which can lead to bone density loss and an increased risk of osteoporosis. Many women experience the first signs of bone loss, known as osteopenia, as early as their 30s.
Bones and muscles go hand in hand regarding support, movement, and stability. If you want to have stronger muscles, it's important to think about the structure that will support them. Nutrition is key in maintaining bone health, especially during pregnancy and menopause, when bones can be more vulnerable. During pregnancy, nutrients like calcium are depleted as the baby absorbs what it needs, leaving the mother deficient. During menopause, the combination of decreased estrogen, reduced muscle mass, and poor nutrition—often caused by restrictive diets—can lead to weak bones and an increased risk of fractures.
Here are 10 key nutrients and lifestyle factors that will help you maintain healthy bones during these important life stages:
- Calcium
Calcium is the primary mineral found in bones and is essential for bone health. Women should consume between 1200 to 1500 mg of calcium daily, especially after menopause. Key sources include dairy products (milk, yogurt, cheese), fortified almond, soy, or rice milk, leafy green vegetables (like kale and broccoli), orange juice, and fish with bones (like sardines and salmon). Eating a variety of these foods will help you reach the recommended calcium intake.
- Vitamin D
Vitamin D helps the body absorb calcium and maintains proper calcium and phosphate levels for bone health. Postmenopausal women should consume between 800 to 1000 IU of vitamin D daily. Vitamin D deficiency, especially during menopause, can hinder calcium absorption. Additionally, vitamin D affects hormonal balance, influencing estrogen and progesterone levels, and impacting menstrual regularity, fertility, and bone density. Although sunlight exposure is beneficial, many women find it insufficient. Fatty fishlike salmon and mackerel are excellent sources, and fortified foods or supplements are recommended for those who don’t eat fish or have allergies.
- Magnesium
Magnesium is essential for converting vitamin D into its active form and plays a critical role in bone mineralization. Women should aim to consume about 320 mg of magnesium daily. Recommended sources include nuts, seeds, whole grains, legumes, and leafy green vegetables.
- Vitamin K
Vitamin K is important for bone mineralization and helps regulate calcium in the bones and blood. The recommended amount for women is 90 mcg per day. You can find vitamin K in leafy green vegetables, especially spinach and kale, as well as in broccoli and fermented foods like natto.
- Boron
Boron is a mineral often overlooked but crucial for bone health. It can aid in the metabolism of minerals involved in bone development and also influence estrogen levels. Apples, pears, nuts, and legumes are good sources of boron and are easy to incorporate into your daily meals.
- Protein
Protein is essential for maintaining bone mass and strength. Women with no special dietary needs should consume between 60 to 80 grams of protein daily. Lean meats, fish, dairy, legumes, nuts, and seeds are all excellent sources. For example, an ounce of meat, chicken, lamb, fish, or seafood contains about 7 grams of protein.
- Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, may have a beneficial effect on bone health by reducing inflammation. Healthy fats from sources like avocado, olive oil, and nuts also support overall health.
- Physical Activity
Weight-bearing and resistance exercises are essential for building and maintaining bone density. Pilates, yoga, walking, and other low-impact exercises are excellent for bone health, in addition to providing benefits for reducing stress and improving breathing.
- Avoid Excess Alcohol and Tobacco
Both smoking and excessive alcohol consumption can negatively affect bone health and increase the risk of fractures. If you smoke, seek help to quit. If you drink alcohol, do so in moderation: no more than one drink per social event—and make sure to hydrate throughout the event to support bone and overall health.
- Maintain a Healthy Weight
Being underweight or overweight can negatively affect bone health. Maintaining a balanced weight can help support bone density and overall well-being.
By prioritizing these essential nutrients and healthy lifestyle habits, you can strengthen your bones and build a solid foundation for an active and healthy future. Remember, strong bones are key to supporting your muscles and enjoying a life full of movement, stability, and vitality.
Your Santo Remedio Team
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10711335/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3330619/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3970293/
