As we age it becomes increasingly important to pay close attention to musculoskeletal health. Aging gracefully doesn't mean resigning ourselves to a life of fragility and weakness. Strength training, especially for women, is a powerful tool to not only maintain but also enhance musculoskeletal health. In this blog, we'll explore the significance of strength training for women, especially in midlife, and how it can protect your musculoskeletal health as you age. We'll also discuss essential nutritional factors that support bone health and the risk of falling in old age.
Building and Maintaining Muscle Mass
Ageing is associated with a decline in muscle mass and bone density. Strength training can help counteract this process by building and preserving muscle mass. A stronger musculature offers numerous benefits, including improved posture, balance, and functionality in daily life. As Dr Gabrielle Lyon said ‘muscle is medicine’ – it’s our protective armour for the future.
Enhancing Bone Health
A critical concern for women as they age is the risk of osteoporosis, due to the decline of oestrogen and progesterone, which are both protective of bone health. A sedentary life and poor dietary choices can contribute to osteoporosis, which weakens bones and makes them more susceptible to fractures. Strength training, particularly weight-bearing exercises, increases bone density and reduces the risk of osteoporosis. The mechanical stress from lifting weights stimulates bone formation and strengthens your skeletal system. Studies in both cyclists[1] and runners[2] show that including resistance training can produce major gains in performance.
Nutritional Factors for Stronger Bones
Adequate Calcium and Vitamin D
To support bone health, it's essential to ensure you get enough calcium and vitamin D in your diet. Calcium is a vital component of bone tissue, while vitamin D aids in calcium absorption. Leafy greens, nuts, seeds and dairy can help meet your calcium and vitamin D requirements and in the summer months, the action of sunlight on the skin provides us with sufficient vitamin D, if we spend enough time outdoors.
Protein Intake
Protein is a fundamental building block for muscles and bones. Incorporate lean protein sources such as poultry, fish, beans, and tofu into your diet to support muscle and bone health.
Magnesium and Vitamin K
These two nutrients are often overlooked but play essential roles in bone health. Magnesium helps your body absorb calcium and vitamin K regulates calcium deposition in bones. Leafy greens, nuts, and whole grains are excellent sources of magnesium, while kale, spinach, and broccoli are rich in vitamin K.
Nothing boring about boron
I regard this trace mineral as the athlete’s magic potion! It’s required for the growth and maintenance of bone but also beneficially impacts the body's use of oestrogen and testosterone, reduces inflammation and accelerates recovery and repair. Rich sources of boron include avocado, peaches, peanuts, apples, broccoli and coffee!
The Risk of Falling in Old Age
Falling is a significant concern as we age, and it can lead to serious injuries or even death. According to AgeUK, falls are the most common cause of injury related deaths in people over the age of 75 with over 5,000 older people dying as a result of a fall in 2017, a 70% increase on the numbers in 2010[3]. The weakening of bones and muscles can increase the likelihood of falls. Strength training not only fortifies your bones but also improves balance and coordination, reducing the risk of falling. Combined with regular exercise and activities like yoga and tai chi, strength training can be a powerful ally in preventing falls in old age.
Conclusion
Strength training is not just a pursuit for bodybuilders or athletes. It is a crucial component of women's health, particularly in midlife and beyond. By embracing strength training and supporting your bone health through proper nutrition, you can protect your musculoskeletal health and enjoy a more vibrant and active life as you age. Remember, the path to a stronger, healthier future begins with your next workout and a balanced diet. Book a call with me today to find out how I can help.