After age 30, we start to lose bone mass and break down more bone than we can build. I noticed this myself as I started to get older, then eventually, I noticed that my knee pain was becoming unbearable. I was an avid runner and was often doing marathons. My weekly mileage was 60 miles! I wasn’t sure what was happening as I felt so healthy and was trained to handle running this often. I was eventually diagnosed with arthritis. As we age, the chances of developing osteoporosis or osteoarthritis increase, so it is in your best interest to learn about this now!

Osteoporosis vs. Osteoarthritis the Importance of Bone Health Over 50 

Many people confuse Osteoporosis with osteoarthritis. So, let’s look at the similarities and differences between these conditions and what you can do to relieve or prevent those conditions. 

What is Osteoporosis?

Osteoporosis is when the bones become less dense and more likely to fracture. Fractures are not uncommon as we age, but bone loss can also result in loss of height, severe back pain, and change in posture, affecting how we walk and can result in permanent disability. Osteoporosis is known as the silent killer as it can progress undetected without any symptoms. 

Risk factors for developing Osteoporosis include:

• Thinness or small frame.
• Family history of the disease.
• Being postmenopausal and particularly having had early menopause.
• Abnormal absence of menstrual periods (amenorrhea).
• Prolonged use of certain medications, such as those used to treat lupus, asthma, thyroid deficiencies, and seizures.
• Low calcium intake.
• Lack of physical activity.
• Smoking.
• Excessive alcohol intake.

How do we detect low bone density?

Osteoporosis is diagnosed by a bone mineral density test, a safe and painless way to detect low bone density. I have had clients get the Dexa scan to see their results. Also, check out my interview with Dr. Justine Bernard on How to build better bones.

What is Osteoarthritis? 

Osteoarthritis (OA) is a general term for conditions that mostly affect the joints and the surrounding tissues, like knees, hands, hips, fingers, toes, neck, and other places where bones come together.

Two common types of arthritis are osteoarthritis and rheumatoid arthritis.

• Osteoarthritis (OA) is a painful, degenerative joint disease that often involves the hips, knees, neck, lower back, or small joints of the hands. This condition usually develops because of an injury or from repeating the same motion over and over (playing tennis/ tennis elbow) or in the knees when we have too much body weight or long-distance running. Eventually, the injury or repeated motion wears away the cartilage, which provides a cushion at the end of the bones in the joint. This results in the bones rubbing together and creating a grating sensation (knees). Ultimately, joint flexibility is reduced, and bony spurs develop joint swells. You’ll mainly experience pain either after exercise or not doing anything at all. 
• Rheumatoid arthritis (RA) is an autoimmune inflammatory disease that usually involves various joints in the fingers, thumbs, wrists, elbows, shoulders, knees, feet, and ankles. Here the body releases enzymes that attack your own healthy tissue and destroy the joints’ linings. Causing swelling, pain, stiffness, malformation (hands), and reduced function and movement. 

Arthritis and Osteoporosis share similar coping strategies; after being properly diagnosed, you usually start with physical therapy. Also, check out How To Prevent and Relieve joint pain over 50.

5 Ways To Prevent Osteoporosis And Osteoarthritis Over 50

1 – Include Calcium in your diet and Vitamin D

As stated in a report by the Mayo Clinic: Women up to age 50 and men up to 70 need 1,000 milligrams of Calcium daily; women over 50 and men over 70 should get 1,200 milligrams of Calcium daily.

There are medications that the U.S. Food and Drug Administration approves to treat Osteoporosis, but changes in your diet are also essential. You eat calcium-rich foods like broccoli, dairy, oranges, figs, and bok choy. There are so many other foods you can get your Calcium from, and here is a guide to calcium-rich from the National Osteoporosis Foundation foods.

For Vitamin D, women up to age 50 and men up to 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily. 

2 – Eat Lean Protein 

Protein is one of the building blocks of bone. The Recommended Dietary Allowance (RDA): 0.8 grams of protein per kilogram (2.2 pounds) of body weight per day.

For a 150-pound woman, that translates into eating 55 grams of protein daily; for a 180-pound man, it’s 65 grams.

What does that look like?

• A 6-ounce serving of Greek yogurt has 18 grams
• Half cup of cottage cheese, 14 grams
• A 3-ounce serving of skinless chicken
• 28 grams; a half-cup of lentils, 9 grams
• 1 cup of milk, 8 grams. You can find a more detailed breakdown here.

3 – Eat lots of vegetables

A diet high in vegetables (like green leafy vegetables, broccoli, and red peppers) protects your bones. In addition, it includes antioxidants, magnesium, potassium, and other trace minerals that help you maintain a healthy weight. 

4 – Add weight-bearing and strength training to your workouts

Bone is a living tissue that responds really well to weight-bearing exercises, like walking, hiking, dancing, running, Pilates, and resistance exercises, such as lifting weights or using resistance bands. Exercise builds bone and increases muscle strength and balance, which may prevent falls in the future. 

Pilates exercises are a fantastic way to increase muscle strength and bone density. Some Pilates exercises can be done on the mat without equipment, or if you have access to a Pilates Reformer, you can combine the elements of strength and stretch simultaneously. In the Fearlessly Fit Club Over 50, you’ll find several Pilates-inspired workouts, including the Resistance bands. The inspiration came from the equipment, and I wanted to add an element of strength training to the mat workout. You can check the program out here.

**Strengthening the legs and hips and improving posture with standing or side-lying exercises, like the side-lying sidekick, not only supports the spine but also improves posture and strengthens bones. (do a video for standing, side-lying sidekick)**

If you have been diagnosed with Osteoporosis, you must avoid activities that include bending forward from the waist, twisting the spine, or lifting heavy weights. On the other hand, if you have been diagnosed with Osteoarthritis, you have to compensate for the limited movement in the joints. You may start with the exercises in my video above. 

However, I always recommend checking with your doctor to determine whether a certain exercise or exercise program is safe for your specific medical situation.

5 – Keep a healthy body weight

Being underweight increases the chance of bone loss and fractures. Extra weight can cause problems for your bones and joints. On the other hand, losing weight can reduce the risk of arthritis and falls. Keeping a healthy body weight is not just good for your bones but for your overall health. 

Many Pilates exercises are suitable for this condition and I invited you to check out the Jumpstart below.

🌟Fasted + Fit Over 50 Jump Start, a 7-day self-study course! It’s your perfect first step towards better health, offering easy-to-adopt Intermittent Fasting strategies paired with Pilates exercises. It is ideal for kickstarting a healthier routine without feeling overwhelmed. Let’s begin your wellness journey together. Interested? Join the program right now.