Bone Density Care for Women: Simple Daily Exercises and Diets - Nutritionist's Column Vol. 129

Bone density care for women is an essential element in maintaining health and beauty.
Women in particular are prone to bone loss due to aging and changes in hormone balance. This article explains practical methods for maintaining bone density.

What is bone density?

Bone mineral density is an indicator of bone strength and measures the amount of minerals (mainly calcium and phosphorus) in the bones.
High bone density keeps bones strong and less likely to fracture, but if bone density decreases due to aging or lifestyle habits, the risk of fractures and osteoporosis (a condition in which bones become porous) increases.

The main reasons why women are more susceptible to bone loss

▼ Hormonal changes due to menopause
The female hormone estrogen plays a role in maintaining bone density.
However, after menopause, the decline in estrogen causes a rapid loss of bone density.

▼ Influence of body shape
Thin women tend to have lower bone mass to begin with, which increases their risk of bone loss.

▼ Nutritional deficiencies
Dieting and unbalanced eating habits can make it easy to become deficient in nutrients necessary for bone health, such as calcium and vitamin D.

▼ Lack of exercise
If bones are not properly stimulated, they are more likely to become weak.

Lifestyle and dietary tips for maintaining bone density

Nutritional ideas

To maintain bone density, it is important to actively consume the following nutrients.

▼ Calcium
It is a major component of bones and is the most important nutrient for maintaining bone density.
Supports bone formation, strengthening , and bone remodeling (repair) .
*Main foods: Dairy products (milk, yogurt, cheese), small fish (shishamo, sardines), soy products (tofu, natto), leafy vegetables (komatsuna, kale)

▼ Vitamin D
It is essential for aiding calcium absorption and getting calcium into the bones.
Promotes calcium absorption from the intestines and supports bone growth.
*Main foods: seafood (salmon, mackerel, salmon roe), mushrooms (shiitake, enoki), egg yolk
★ Produced internally through sunbathing ( 10-15 minutes of outdoor activity per day is recommended).

▼ Vitamin K
It increases bone strength and supports bone protein production.
It promotes the activity of osteocalcin, a protein necessary for bone formation.
*Main foods: natto (especially high in fiber) , green vegetables (broccoli, spinach), cheese

▼ Magnesium
It aids in calcium metabolism and bone formation.
It helps to fix calcium in the bones.
*Main foods: almonds, cashew nuts, bananas, whole grains (brown rice, oatmeal), seaweed (wakame, kelp)

▼ Protein
It produces collagen, which is the foundation of bones, keeping bones flexible and reducing the risk of fractures.
*Main foods: meat, fish, eggs, soy products (tofu, miso)

-> The Effects of Vitamin D, the Sun's Vitamin ~ Nutritionist's Column Vol.37

-> GRON's Protein Golden Warrior provides a day's worth of vitamin D

Dietary tips to increase bone density

To increase bone density, it is important to take in a combination of multiple nutrients rather than just one. For example, calcium, vitamin D , and magnesium complement each other.

-> What is "food synergy"? - Nutritionist's Column Vol.80

• Breakfast : Yogurt topped with a banana and miso soup with small fish.
• Lunch : Grilled salted mackerel, komatsuna and tofu salad, and brown rice.
• Dinner : Grilled chicken, broccoli salad, and natto.

Also, be careful not to consume excessive salt or caffeine, as these can interfere with calcium absorption.

Moderate exercise

Bones are strengthened by moderate stimulation through exercise. The following exercises are effective:

• Walking or light jogging : Weight-bearing exercise helps improve bone density.
• Stretching : Increase your range of motion and maintain flexibility.
• Strength training : Prevents bone density loss by putting stress on the bones.

★ Aim to exercise 2-3 times a week for 15-30 minutes at a comfortable pace.
★Make it a point to do some light exercise while doing housework or commuting.

Take up sunbathing

Vitamin D is produced in the body through exposure to sunlight.
Walking in the shade for around 15 minutes a day is also effective. Try to find ways to make it fun and consistent , such as walking with a friend or enjoying music.

No smoking and drinking in moderation

Smoking and excessive alcohol consumption are factors that reduce bone density, so avoiding these can help protect bone health. 

A decrease in bone density increases the risk of fractures. For example, fractures are more likely to occur from falls or minor impacts. The spine, hip joints, and wrists are particularly susceptible to fractures. A decrease in bone density can also lead to poor posture and reduced range of motion in the joints, making it difficult to carry out daily activities smoothly.
Starting today, gradually review your diet, exercise, and lifestyle habits and aim for beautiful and healthy days.

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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara

She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.

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