Bone health is often seen as something primarily affecting women, especially after menopause when estrogen levels drop. However, studies have shown that bone health is a crucial issue for both men and women, and the role of hormones like estrogen and testosterone is critical for both genders. As we age, maintaining strong bones requires a holistic approach that combines nutrition, exercise, and hormone balance.
The Hormonal Connection: Estrogen and Testosterone
In women, estrogen plays a significant role in maintaining bone density. When estrogen levels decline during menopause, it can lead to increased bone loss, raising the risk of osteoporosis. However, what many may not realize is that men also rely on estrogen for healthy bones. While testosterone is typically considered the key hormone for men, it is the conversion of testosterone to estrogen that helps maintain bone health. Studies have shown that bone density in men decreases when both estrogen and testosterone levels drop.
Men produce lower amounts of estrogen, but it remains essential for maintaining bone strength. Testosterone also contributes by supporting muscle mass, which is crucial for overall bone health. When levels of these hormones decline with age, both men and women become more susceptible to fractures and bone loss.
We all want to live vibrant, active lives well into our later years. For me, the goal is to live healthily and pain-free until my 90s with great posture. However, achieving that requires an intentional focus on maintaining bone health, especially once we hit our 40s. Most people don’t think about their bones until they have a fall or fracture, but prevention and mitigating the risks of osteoporosis starts as early as your teens. With this blog, my goal is to inspire you to target your exercises which cater to your muscle mass and good bone health.
Women’s Estrogen levels decline faster than men, which plays a vital role in maintaining bone density, which is why women are more susceptible to osteoporosis and chronic pain after menopause. During perimenopause and menopause, estrogen levels drop, leading to an accelerated loss of bone breakdown versus bone building. Statistics show that women can lose up to 20% of their bone density in the first five to seven years after menopause. This increases the risk of fractures, which can be life-altering. Along with this hormonal shift comes the gradual loss of muscle mass, a condition known as sarcopenia. Muscle is essential for stabilizing our joints, protecting our bones, and maintaining balance. This concept of aging gracefully for women and men should be focused around resistance training and targeting exercises such as HIIT and plyometric training, which is also shown to improve muscle and bone health.
Exercise for Bone Health
1. Resistance Training
Resistance or weight training isn’t just for building muscle; it’s crucial for maintaining and increasing bone density. When you lift weights, the stress applied to your muscles also stimulates your bones to grow stronger. For women over 40, incorporating resistance exercises into your routine is one of the best ways to protect your bones from the decline that naturally happens with age. The few very important exercises that you should be targeting are the ones that are multi-joint and work the biggest muscles of the body.
Effective resistance exercises for bone health include:
- Squats
- Lunges
- Deadlifts
- Push-ups
Start with learning how to move with a light bar or dumb bells and then progressively increase the load to continue challenging your bones and muscles. For push-ups, start off with lifting yourself off the floor first, and gradually transition to doing them on your knees first. Learning the correct form will always be the right start to initiating any new exercise.
2. High-Intensity Interval Training (HIIT) Or Sprint Interval Training
HIIT workouts involve short bursts of intense exercise followed by rest or low-intensity recovery periods. Not only do these workouts improve cardiovascular health, but they’re also effective for maintaining lean muscle mass, which supports overall bone strength. By regularly incorporating HIIT into your exercise routine, you can boost metabolism, burn fat, and preserve muscle mass, all of which are essential as you age. Create your own HIIT workouts by using 3-4 exercises and then either using reps or time based workouts. Make sure you are working hard and explosive. You should be breathless for the time that you are working, but should have a rest period for recovery.
3. Plyometric Training
Plyometric exercises, which are jump-based movements, help stimulate bone-building cells. These explosive exercises put force on your bones, encouraging growth and helping maintain bone density. In addition, they improve coordination and balance, both of which are key to fall prevention.
Some excellent plyometric exercises include:
- Jump squats
- Box jumps
- Jumping jacks/jump rope
- Sprinting in one place
The Importance of Protein for Bone and Muscle Health
Protein is not just for building muscles—it plays a significant role in bone health as well. As we age, our bodies become less efficient at utilizing protein, which means that older women, in particular, need to prioritize protein intake to maintain muscle mass. Since muscle supports bone density, adequate protein is crucial for overall skeletal strength.
Consider including a source of protein in every meal to ensure you’re getting enough to support both muscle and bone health. Additionally, collagen supplements or bone broth can be excellent for joint and bone support, particularly as we age.