Bone and Muscle Health-What Nobody Told You
Orthopedic surgeon, researcher and author Vonda Wright MD, MS is shining the light on women in the critical age between 35-45 when hormone levels begin their rapid decline, taking with them so much of what makes you and your body work right. Her recent book, “Unbreakable: A Woman’s Guide to Aging with Power,” highlights how while women have won the longevity race – living approximately five years longer than men – they don’t age well.
Further, the time to reverse this sad trend is when women aren’t focused on aging because they’re busy building businesses and careers, juggling relationships, and trying to have a life. Wright wants women to pay attention to bones and muscles, in addition to all the things we’re bombarded with daily like weight loss and heart health. Fortunately, this is well within our grasp.
Wright has written volumes on women’s health, and I encourage you to dive into her work. I found the following points from her recent podcast interviews with experts like Mark Hyman, MD and Bahar Etminan to be compelling and even surprising. Maybe you will, too.
Almost half of all women will have an osteoporosis-related fracture in their lifetimes; of these, about half will either die or never be able to resume a normal life. To be blunt, the chances of spending your life in a nursing home after a fall are pretty darned good.
Women must make hormone replacement decisions based on fact, not fear. If your default is “estrogen gives you cancer,” then you need to become educated.
Taking calcium supplements is not a general recommendation. If you eat real food, it’s easy to get enough calcium.
You’re probably not eating enough. And you’re most certainly not eating enough protein. Feed your body high quality protein, 1 gram/pound of ideal body weight. And yes, the best quality protein is animal protein.
You can build muscle mass in 30 minutes, and you must be strategic about this. No cute little pink 2-pound hand weights. Use big ones and lift heavy.
Bones respond to biomechanical stress. Jumping on a trampoline or rebounder is a good way to build strength here.
Now is the time to find a strength trainer who understands middle aged women. Interview several to find one you like.
Pilates and yoga are great for mobility and flexibility but won’t keep you out of the nursing home. Focus your time on weight training and enjoy Pilates and yoga a couple times per week.
Get a baseline DEXA or body composition scan at age 35. If your insurance doesn’t cover it, think of all the money you spent on that bathroom tile; your health is worth more, I promise.
Start now. And it’s never too late.
