Dr. Ashlee Williams (Host): Our bones naturally become weaker as we age, but that doesn't mean bone loss is inevitable. The good news is that the right combination of nutrition, exercise, and healthy lifestyle habits can help you build stronger bones and lower your risk of osteoporosis.

Welcome to the Healthier You podcast. I'm Dr. Ashlee Williams. And today, I'm talking with Dr. Jennifer Gourdin, a board-certified family and sports medicine physician here at Kaiser Permanente, about who's most at risk for bone loss, the best exercises and nutrition for stronger bones, and steps you can take to reduce your risk of osteoporosis later in life. Dr. Gourdin, thank you so much for being here.

Dr. Jennifer Gourdin: Thanks for having me.

Host: Always great to talk to you. Let's start with the basics. We always like to start with the basics. Why is bone density so important and why are women at greater risk for bone loss?

Dr. Jennifer Gourdin: So, bone density refers to the total amount of minerals that are packed in our bones, minerals like calcium and phosphorus. And so, bone health starts at a really young age. We have to make healthy lifestyle choices as children and young adults to strengthen our bones. By the time we reach age 30, most people have reached their peak bone mass. And so, at that point, the goal shifts from building stronger bones to preserving really what we have already.

Women are at greater risk of bone loss and conditions like osteoporosis because of hormonal changes. So as we get older, our estrogen levels decline, and estrogen is an important hormone that we need to maintain our bones and avoid bone loss. And so, it's really important for women to understand not only how to strengthen their bones, but to preserve what they have already developed.

Host: Got it. So, can you actually improve your bone density naturally, or is bone loss with age inevitable?

Dr. Jennifer Gourdin: Yes, you can by making healthy lifestyle choices. This is where exercise and medicine really comes into play. Doing exercises, weight-bearing exercises, and resistance training can help improve your bone density. So, that's things like walking, jogging, dancing, hiking, playing pickleball, things that you might enjoy.

Also, you have to pick up some weights or some resistance bands because bones respond to mechanical tension. And so, you want to do things like lunges, push-ups, pull-ups, squats, because that can really help to improve your bone health. Also, making healthy, diet choices also helps to strengthen your bones. So, making sure that you eat a well-balanced diet that includes calcium, vitamin D, protein, things like magnesium, vitamin K, that's all really important for your bone health.

Host: Great. And thanks for covering all the nutrients that are important for our bone health. Let's talk about women and screening for osteoporosis. What does that testing involve?

Dr. Jennifer Gourdin: So, the screening tool that we use, is called a DEXA scan. This is a quick, painless procedure, takes less than 20 minutes. Women who are 65 or older are recommended to get this screening test. Also, women who are over the age of 50 who have experienced a fracture, individuals who take medications like corticosteroids long-term, which can weaken your bones, are also recommended to have a DEXA scan, as well as patients who have other risk factors or chronic conditions that might put them at risk of having osteoporosis.

Host: Got it. So, what are the biggest misconceptions that women have about their bone health, and what advice do you give your patients?

Dr. Jennifer Gourdin: The most common misconception is that bone health and focusing on your bone density starts at age 65, and that is completely untrue. We really should be focusing on building stronger bones from a very young age. We have to make healthy lifestyle choices with our diet, making sure that we're eating well-balanced meals that incorporate calcium, vitamin D, protein, magnesium, vitamin K, and those things that are essential, for bone health.

And we also want to make sure that we're exercising routinely. We have to have at least two to three days in our weeks where we're doing resistance training and weight training to strengthen our bones. And we also want to make sure that we're limiting our alcohol intake and avoiding things like smoking that can put you at increased risk of bone loss.

Host: That's great. And thank you so much, Dr. Gourdin, for all this amazing information. We learned so much about how we can increase our bone density and protect our bone health. Here are the top takeaways:

One, bone health starts early. Most people don't realize that. You build most of your bone mass by age 30, so the habits that you're developing throughout adulthood play a major role in protecting your bones later in life.

Two, exercise is one of the most powerful ways to strengthen your bones. Weight-bearing activities and strength training help stimulate bone growth, preserve bone density, and reduce your risk of falls and fractures.

Three, strong bones require more than just calcium. A balanced diet that includes adequate vitamin D, protein, magnesium, vitamin K, and other essential nutrients gives your body the building blocks it needs to maintain healthy bones.

Four, osteoporosis is often silent, but it isn't inevitable. Bone density screening can identify bone loss before a fracture occurs, allowing you to take action early. And five, it's never too early or too late to invest in your bone health. Small, consistent choices like staying active, eating a nutrient-rich diet, avoiding smoking, and limiting alcohol can help you maintain stronger bones, better mobility, and greater independence as you age.

For more information from our experts, visit kp.org/doctor and listen to more episodes of Healthier You wherever you get your podcast. If you enjoyed this episode, be sure to subscribe and share it with others. Have questions or health topics you'd like for us to address in future episodes? Let us know in the comments. Thank you. And from all of us at Kaiser Permanente, be well.