Bone Age - Stronger bones for longer!

Like all aspects of life, aging impacts our bones, particularly those of women.

Throughout a woman's life there are different stages of development and then later degeneration. This can impact overall woman's health and independence. And knowing the ways in which we can strengthen and preserve our bone health can only be beneficial as it is totally in our hands! Lets take a look at what factors impact and assist this crucial skeletal infrastructure.

Bone Stages

Young Adult stage - Bone mass accumulation and development

The development of bone mass and bone density is crucial in early life and during childhood and puberty. Bones are not static but living tissue, continuing to be remodelled through break down, absorption and re-growth. By the mid 20s young female adults should have acquired around 98% of their bone density especially in the spine and the hips. This then stabilises in the 30's with some smaller bones such as the radius in the arm continuing to develop density into 40 years of age.

Peri Menopause stage

As we age, and as hormone levels of oestrogen begin to decline, the speed of bone breakdown gradually increases, whilst the speed of new bone formation decreases. This leads to a loss of net bone mass and an elevated risk of lower bone density and thus the potential for subsequent fractures, breaks and potential osteoporosis. From around age 40 onwards the rate of bone mass decline is slow but steady.

Menopause stage

The speed of decline increases at Menopause. We then have to work harder just to maintain bone mass and prevent further decline. It is at this point onwards that women focus on ways to SLOWING DOWN the rate of decline.

Post Menopause stage

Most women will become post menopausal between the ages of 45 and 55. It is now, that earlier unseen or unfelt Musculoskeletal symptoms of menopause can increase. These include pain, arthritis, loss of lean muscle mass and bone density, increased risk of fracture, tendon and ligament injury and progression for osteoarthritis and osteoporosis. By age 70 we will have a 30-40% bone mass decrease.

Bone Change

There are two phases of bone loss in women. The first is the due to the decline in oestrogen which results in a faster rate of bone reabsorption than bone formation. The can be known as menopause related bone loss. After a further 4-8 years, the second phase shows a persistent slower loss of both cancellous and cortical bone. There is now reduced bone formation and this is the change that also occurs in men. 

Bone Range

Mobility and flexibility and the range of movement at a joint are associated with youth! Mobility and flexibility is allowed at the joint because the bones are more spongy or Cancellous. Typical cancellous bones would be found in the hand and wrist, the feet and ankles, neck, shoulder, forearm. This is one type of bone mass. The other characteristic, Cortical bone, is more compact, light weight and hollow.

As we age we may become more familiar with aches at the joints, in specific areas where we have cancellous or trabecular bone because these are sensitive to oestrogen decline.

Bone Rage

Bone foes, for example a poor diet, that is not nutrient dense, will directly impact bone health. The obvious candidates; such as alcohol, smoking, fizzy drinks, excess animal protein, salt, inflammatory foods and sugar will all negatively the bone re- structuring model. Sarcopenia and low muscle mass will also directly work against healthy strong bones.

What to do

With good digestion and gut health, bone loading mobility and movement exercise, regular strength training, agility and speed, the potential for stronger bones for longer is increased and maximised.

Resistance training is the ONE thing we can do to slow this down. Appropriate weights in pushing, pressing and resisting regularly will maintain bone mass for longer. Oestrogen has a role in maintenance of bone, joint, muscle, tendon/ligament and cartilage health as well as managing pain, so therefore hormone therapy could and should be considered.

Nutritional change. Eliminating the elements that contribute to damage and bone loss and focusing on nutrient dense and the optimisation of vitamins especially Vit D3.

Mobilise, and maintain to the max! Have an impact! Jump, skip, press, push, and most of all ... load. Often.

It is also possible to organise a DEXA scan, a Bone Density test that measures how much calcium and other minerals there are and diagnose bone related health problems. If you need more information that please get in touch!

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Resources:

3rd Age Musculoskeletal Health - with Jenny Burrell

LinkedIn Midlife Matters Menopause Meetings; Rheumatological symtoms and menopause. - Vikram Sinai Talaulikar

The Musculoskeletal syndrome of menopause. Vonda J. Wright, Jonathan D. Schwartzman, Rafael Itinoche & Jocelyn Wittstein (2024)