The earlier you take care of your bones, the less likely you are to develop bone fragility, fractures and osteoporosis as you age. This is especially true for women in their fifties because at menopause, estrogen levels plummet, causing bone loss to accelerate.
Based on this observation, Dr. Alana C. Serota, a physician in the Department of Metabolic Bone Diseases at the Hospital for Special Surgery, has listed several tips and healthy habits for women to strengthen their bones starting in their 50s, even for those who have no symptoms or history of bone problems.
Interviewed by the media Well & Good, she reminds us that it is important to optimize your sleep environment, limit your alcohol consumption and consume enough calcium and protein, two “key” ingredients for bones (or to supplement after consulting a doctor). Maintaining or practicing physical activity at 50 is also essential because it is an excellent way to strengthen your skeletal system.A quick 15-minute walk can do wonders for your bone health, especially if you do it every day.“, says the expert.
But his best tip for building strong bones and preventing bone loss takes just 2 minutes a day. It’s standing on one leg when you brush your teeth in the morning.It may sound weird, but there’s real logic behind it. When you stand on one leg, you put all your weight on the other. Unilateral weight-bearing activities like this put stress (the good kind) on your bones, forcing them to work harder.“, justifies Dr. Serota on Well & Good.
You can also do this exercise when doing the dishes, but always “with the trunk engaged (not a hunched or sagging back, editor’s note)and being attentive to one’s posture“. It’s also a great way to improve your balance. And we know that people with poor balance are more likely to fall and break a bone.