Published on: 07-May-2024
As bones become more fragile with age, the likelihood of fractures increases, posing a threat to maintaining an active lifestyle and overall health. Unfortunately, many active older women athletes are unaware of how crucial proactive bone health management is in continuing their athletic pursuits safely and effectively.
This article explores practical strategies and exercises tailored specifically for older women athletes to reduce their risk of osteoporosis and prevent fractures.
Understanding Osteoporosis in Active Older Women
While regular exercise is crucial for maintaining muscle strength and bone density, certain high-impact sports or intense training regimens can increase the risk of stress fractures and other bone injuries.
Postmenopausal estrogen decline heightens this risk as bones become more porous and fragile, making them susceptible to fractures. There are ways to counter this natural occurrence, such as hormone replacement therapy. For example, at Winona, they can prescribe bioidentical hormones identical to those produced naturally.
In addition to such medical assistance, you can try other preventive measures, including the following:
Dietary Strategies for Bone Strength
Maintaining bone strength as an active older woman athlete involves more than just regular exercise; it also requires attention to diet. It’s essential to eat a balanced one. However, to improve your bone health, you may have to ensure your meals always have essentials for bone density.
For instance, eat meals with an adequate supply of calcium daily. Dairy products like milk, cheese, and yogurt are rich in calcium. In addition, there are plant-based alternatives like almonds, broccoli, and fortified plant milk.
The recommended daily calcium intake for women over 50 is around 1,200 mg per day, which can be a combination of dietary sources and supplements if necessary.
Vitamin D also plays a crucial role because it enhances calcium absorption. While sunlight is a natural source of vitamin D, older individuals might need additional sources due to decreased skin efficiency in synthesizing the vitamin. Foods like fatty fish, eggs, and vitamin D-fortified foods, or even supplements, can help meet the required levels, especially in those living in areas with limited sunlight.
Magnesium and vitamin K in green leafy vegetables and whole grains supports bone health by enhancing mineral density and bone formation. You may have also heard about the effect of zinc on bone health. It helps synthesize collagen, a protein that aids in bone mineralization, where minerals are laid down in the bones, enhancing their strength and durability.
On top of that, protein from animal and plant sources is critical for maintaining the muscle mass necessary to support and protect the skeletal structure.
Incorporate Exercises that Can Enhance Bone Density
An effective exercise regimen for enhancing bone density among older women athletes should include a blend of weight-bearing activities, strength training, and exercises focused on balance and flexibility.
Weight-bearing exercises are critical as they force the body to work against gravity. They encourage bone tissue growth while decelerating bone deterioration. Activities such as brisk walking, jogging, hiking, and sports like tennis or dancing are excellent examples. These activities not only strengthen the bones but also improve cardiovascular health.
Strength training is equally important for bone health. Lifting weights, using resistance bands, or engaging in body-weight exercises like push-ups and squats help build muscle, which protects and strengthens bones. For older women, incorporating two to three strength-training sessions per week can significantly enhance bone density, particularly in the hips and spine, which are crucial areas vulnerable to fractures.
Further, balance and flexibility exercises, such as yoga and tai chi, can reduce the risk of falls by improving coordination and balance. Such exercises also enhance joint mobility and flexibility, providing a stable and responsive body frame that can better resist physical stresses.
Lifestyle Modifications
In addition to checking what’s on your plate and maintaining a fitness routine, consider the following changes to your daily habits:
Eliminate Bone Health Inhibitors
Smoking and excessive alcohol consumption are known inhibitors of bone density. Smoking interferes with the body’s ability to absorb calcium, while heavy alcohol use can lead to bone loss by disrupting the vitamin D balance necessary for calcium absorption.
Additionally, certain medications, such as prolonged use of corticosteroids, can weaken bones. Consequently, discuss medication use with a healthcare provider to manage potential side effects on bone health.
Schedule Regular Check-ups
Early detection of bone loss can lead to earlier interventions, which include adjustments in diet, exercise, or even medication. Healthcare providers can also offer tailored advice based on individual health profiles, enhancing the effectiveness of preventive measures. For example, they can analyze your family history for conditions that may affect your bone health.
Manage Stress
Chronic stress can lead to elevated cortisol levels, a problem associated with bone density reduction. As such, activities like meditation, deep-breathing exercises, and other relaxation techniques can help manage stress. Adequate sleep and leisure activities are also important, as they help reduce stress and improve overall health, contributing positively to bone density.
For example, poor sleep can increase cortisol, which may decrease bone formation and increase bone breakdown. To enhance sleep quality, maintain a consistent sleep schedule, create a relaxing bedtime routine, keep the bedroom dark and cool, and avoid stimulants like caffeine close to bedtime.
Try Wearable Technology and Safety Gear
Innovations in technology have also introduced wearable devices that can aid older women athletes in maintaining their bone health. For example, devices with fall detection sensors can alert you and others to potential falls.
In addition, smartwatches and fitness trackers can monitor physical activity levels and provide reminders to engage in bone-strengthening exercises. Safety gear, like protective padding and helmets, is equally important, particularly in sports known for higher risks of falls or collisions.
Final Thoughts
Aging is a natural process, but you can do a few things to mitigate the negative impact on your active lifestyle. Nevertheless, the journey to strong bones and an enduring athletic performance isn’t just about physical health; it’s about embracing a holistic approach.
Therefore, you can significantly reduce the risk of osteoporosis and fractures by incorporating strategic dietary choices, engaging in a balanced exercise regimen, making necessary lifestyle adjustments, and considering advanced preventative measures.
