How can I increase my bone mass?

Strength training is the best way to increase your bone mass, and it is important for all of us to do it as we age because we naturally lose bone mass each year. Women especially have to be mindful of their bone mass because we start out smaller than men and have less muscle and more fat. Plus, we face a greater risk of osteoporosis after menopause when we lose the natural protection of estrogen.

A recent study at Tufts University watched postmenopausal women who were not on hormone replacement therapy. Half of the participants maintained their usual sedentary lifestyle while the other half lifted weights twice a week for half an hour, doing one set of 8 to 10 exercises. The weights they used fatigued their muscles in eight repetitions. After one year, the participants who maintained their usual lifestyle lost two percent of their bone mass, while the exercise group gained one percent of bone mass. That may not seem like much, but when the alternative is to lose two percent, it's worth it!

The time investment to have strong bones and strong muscles is small, with great returns. Strength training just two to three days per week, 20 to 40 minutes per session, with the intensity high enough that your muscles fatigue after 8 to 12 repetitions, will help you stay young on the inside and allow you to age with independence, dignity and vitality.

There are also drug therapies available to help those at risk for osteoporosis increase their bone mass. If you are concerned, talk to your doctor.

Some good resources for information on those topics include Dr. Christiane Northrup's books Women's Bodies, Women's Wisdom and The Wisdom of Menopause; Dr. Miriam Nelson's books Strong Women Stay Young and Strong Women, Strong Bones; and my book Moving through Menopause.

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