3 min Read

Let’s face it we are hearing all the time on social media about our bone health as mid-life women, and the messages I hear are along the lines of lift more, jump more, be stronger. That is fine and might work for some people, but what if you have never lifted a weight in your life. How about if you are not confident or don’t feel like you have the balance for it. Perhaps you tried it and injured yourself.

I was recently introduced to Simone Ivkovic, physiotherapist and the founder of Lume and her signature ‘Stronger Bones Program’ and I was intrigued, by what lead her to create this work for women, ‘I began Lume to empower people towards self-efficacy. I strive to facilitating opportunities for individuals to build strength, gain confidence and feel great through movement’

Generally speaking, bone density peaks when we are in our 20s, you might start to notice changes such as a loss in height or joint aches as you age, but for women during the perimenopause period, we experience a relatively rapid loss of up to 25% of our total bone mass due to low estrogen levels.

Estrogen plays a vital role in bone health and the maintenance of bone mineral density. It influences the activity of bone cells, promoting calcium and mineral deposits to strengthen bones and facilities the repair of damaged bone cells. The decline in estrogen results in weaker bones and puts us at a higher risk of developing osteopenia, which can progress to osteoporosis, meaning an increases in the risk of fractures.

The thing that Simone wished every woman knew about their bone strength. ‘As we age, our bones change. We need to be on the front foot in supporting our bone health through the right food and exercise. Bones need the right kinds of stress placed on them to promote bone strength. Specific exercises have been shown to help slow the rate of bone loss associated with age related systemic changes, long term use of certain medications and osteoporosis. Individuals need resistance-based weight bearing strengthening and graded impact exercises to target bone mineral density’.

I would also add that in Australia 23% of women over 50 (verses 6% of men) are living with osteoporosis and we know this is due to the significant bone loss due to the decline in estrogen during the menopause transition and 1 in 2 women over 60 will have a preventable fracture.

Here is the kicker though, Osteoporosis is largely preventable, through a bone-healthy lifestyle, maximizing peak bone mass and maintaining density as we age. Some prevention strategies, in addition to specific exercises, include adequate calcium and vitamin D intake, not smoking, and limiting alcohol.

Another key factor in our bone health comes into play if we are faced with a cancer diagnosis, so I asked Simone what impact cancer treatment has on bones and how we might be able to mitigate that; “Some chemotherapy medicines can have a direct effect on bone health. If chemotherapy causes you to go into an early menopause, this also contributes to bone loss. During menopause, women produce less oestrogen, which can result in lower bone density. Bone loss may begin while you’re having chemotherapy and continue after you finish treatment. Consistently engaging in target exercise programs before, during and after chemotherapy, can maintain bone mineral density or reduce the rate of bone loss”.

Now that we have your attention, I guess you are wondering what is the one thing that women could do at home to start building strength today? And Simone says “Enrol in the Lume Stronger Bones Program. It is a structured, easy-to-follow way to build strength and establish bone-supporting habits at home. We tell you which exercise to do and show you exactly how to do them safely and effectively.  We walk you through it step by step. Staying active is so very important! Find out more”.

If you are not ready for a program, and you have not been moving very much, start with the basics of taking a walk. Walking will help you to maintain your bone density, increase your muscle strength, coordination, and balance which in turn helps to reduce our risk of falls and other injuries. I think we forget that bone is a living tissue and like our muscles becomes stronger with exercise. Like everything the more intense, the more impact it will have. 

A closing thought which is super important is that age should never be seen as a hindrance; it is never too late to begin your journey toward better health and stronger bones.

Sending positive vibrations, Mimi xxx

Author: Megan (Mimi) Hayward

Guest Contributor: Simone Ivkovic, Director, Lume Movement

Simone Ivkovic is the founder of Lume, a movement studio dedicated to helping people move better, feel stronger and live more vibrant lives. A qualified physiotherapist with a Master of Physiotherapy and Diploma of Clinical Pilates, Simone blends physiotherapy, Pilates and strength training to support long-term wellbeing. With a background as a professional dancer with The Queensland Ballet, Opera Australia and international companies, she brings a unique, expert-led approach to movement, performance and bone health.