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My Mothers Osteoporosis and Me: Taking Action Before It’s Too Late

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Updated: Jan 18



A few years ago while I was on a family trip to Paris, my mother slipped in some rain water while we were walking in the metro. What my sister and I thought was just a minor fall resulted in mother being told she had shattered her scapula and a diagnosis of osteoporosis ensued.


This diagnosis struck a chord with me, not only because it highlighted the physical challenges she now faces but also because it made me reflect on my own journey as a woman in my 40s.

The onset of menopause and the changes it brings have been at the forefront of my mind, and with this diagnosis, I began wondering about my own risk of developing osteoporosis.


Osteoporosis, as we know, is a condition where bones become brittle and fragile due to loss of tissue, typically as a result of hormonal changes or deficiencies in calcium and vitamin D. It’s especially common in postmenopausal women, making this a real concern for me and others in the same stage of life.


What Can Be Done?


In my search for more information, I came across a fascinating episode of Andrew Huberman’s podcast, where Dr. Mary Claire Haver, a renowned OB-GYN and menopause expert, shared some practical tools that can help women combat osteoporosis. One of her suggestions that really stood out was the idea of wearing a weighted vest during daily activities at home. It might sound unconventional, but the science behind it is compelling and I liked the idea of going about day to day duties while helping support my bone density.


The Science of Weighted Vests and Bone Health


Wearing a weighted vest during daily chores—whether you’re vacuuming, cooking, or even just walking around—helps to put additional stress on your bones, signalling to them that they need to stay strong. This kind of weight-bearing exercise is crucial in preventing bone loss. But beyond that, weighted vests can help improve posture, balance, and muscle strength, all of which play key roles in maintaining bone density and overall physical well-being as we age.


In fact, studies have shown that regular use of weighted vests can positively impact bone mineral density (BMD), especially in the hip and spine, which are often the most affected areas in osteoporosis. One study published in The Journal of Aging and Physical Activity found that women who wore a weighted vest during their daily activities experienced increased bone density over time, compared to those who did not.


Simple Yet Effective Tools


Wearing a weighted vest isn’t the only tool available for combating osteoporosis, but it’s a great start—especially for someone like me, juggling a busy life. It’s simple and can be incorporated into my day without needing to carve out extra time for special exercises. Dr. Haver also recommended strength training and ensuring that key nutrients like calcium, magnesium, and vitamin D are part of your daily intake.


I’ve since started implementing these suggestions, starting initially on a low weight vest, adding key supplements, then gradually increasing vest weight over the months - it feels empowering to take proactive steps in my own health journey. Weight-bearing house chores, supplements, and a little research have now become part of my daily routine. Osteoporosis doesn’t have to be an inevitable part of aging for women, and it’s heartening to know that there are actionable steps we can take to protect our bones long before the condition sets in.


Empowering My Future


As women, we often face health challenges that sneak up on us as we age, but knowledge is power. My mother’s diagnosis was a wake-up call, and while I can’t undo what she’s going through, I can certainly influence my own future. If you’re in your 40s or beyond, I urge you to think about your bone health. It’s never too early (or too late) to start.


Take it from someone who has learned the importance of being proactive: a little effort today can make a big difference for your health tomorrow.


'Of a Certain Age' recommends several weighted vests to help you on your journey and details of key supplements for bone health are available on out fitness page


Thanks for reading and feel free to comment on your experiences you wish to share.


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