There’s a statistic floating around right now.
I’m assuming you’ve heard it because, in the past month alone, three different women have asked me a version of the same question:
“Is it true that 1 in 4 women over 45 who break a hip won’t survive the next year?”
I know, it’s alarming. Even more so because it’s true.
No wonder they all looked petrified.
Now you might not be worried about breaking your hip, but these three women were, because they had all had a recent diagnosis of osteopenia or osteoporosis.
And we know that just a 10% loss of bone mass in the hip can result in a 2.5 times greater risk of hip fracture.
But as I always say – knowledge is power. For these women, learning about the state of their bones had given them all an opportunity to step into their power and do something about their bone health (which is exactly why they were seeing me!)
Unfortunately, many women don’t realise the misconceptions holding them back from getting informed and taking action. Things like:
- Osteoporosis isn’t an issue until you’re elderly. Not true. Bone loss begins in our 30s, and escalates significantly around the menopause transition. Often without symptoms.
- I’ll know if my bones are weak, because I’ll feel pain. Wrong. Osteoporosis is a silent condition- you won’t feel a thing (until a fracture happens).
- If I have osteoporosis, I’m fragile and shouldn’t lift heavy. In reality, this is exactly what you should be doing.
- Walking is enough for my bones. Walking is great for many things, but it’s not enough to stimulate bone growth.
Here’s what we know does work, and what you can control:
- Strength training: Lifting weights creates the stress your bones need to grow stronger.
- Jumping or plyometric exercises: Quick, high-impact movements improve bone density.
- Protein-rich nutrition: Your bones need the right fuel to repair and strengthen.
These aren’t quick fixes, but they’re powerful tools. When you have the right information and support, you can take control of your bone health, and feel strong and confident in the process.
I know this email may not make you feel as warm and fuzzy as some of the other emails I send. But sometimes we just need the facts so we can make informed decisions.
If you have any questions or concerns, please ask away. I’m here to help and if I have any knowledge that can help you, it’s all yours!