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Nurturing Bone Health: Essential Guide for Midlife Women with Type 1 Diabetes

As midlife women navigating the journey of life with type 1 diabetes, our focus on health becomes paramount. One aspect that often takes center stage as we age is bone health.

a women with a bone injury

Get my "Thrive with Type 1 Diabetes After 40" guide for an action plan to excel in midlife with diabetes!


Just like you, I understand the importance of maintaining strong bones to guard against osteoporosis, joint issues, and fractures that can hinder our active lifestyles. In this article, I'll be sharing valuable insights into how exercise and collagen play pivotal roles in bolstering bone density. With practical advice on incorporating these strategies into our lives, we can ensure our bones remain resilient and capable of supporting us through the years.

Exercise: The Foundation of Strong Bones

We all know that exercise is beneficial for overall health, but did you know that it plays a crucial role in enhancing bone health too? Through a process called remodeling, exercise triggers bone growth and strength.


Here's how it works:

  1. Weight-Bearing Activities: Engaging in weight-bearing exercises such as walking, running, and resistance training places stress on our bones. This stress prompts osteoblasts, the bone-building cells, to create new tissue, increasing bone density and resilience.

  2. Adaptive Process: The process of adaptation involves the bones becoming denser and stronger in response to the stress placed on them during exercise. It's a natural mechanism that allows our bones to better withstand daily pressures.

  3. Calcium Retention: Exercise also supports calcium retention in our bones, reinforcing their structure and fortifying against fragility.

  4. Hormonal Balance: Hormones like growth hormone and estrogen, which are vital for bone health, are stimulated through consistent exercise. These hormones further contribute to bone density and strength.

Melissa poses with a book about exercise

Want to learn more about managing type 1 diabetes with other chronic conditions? Listen to episode 2 of the Type 1 in Midlife podcast, The Diabetes Warrior: Managing Type 1 Diabetes and Celiac Disease and Fibromyalgia with Ginger Vieira


Collagen: The Backbone of Bone Health

Collagen is a fundamental component of our bone matrix, providing structural support and flexibility. This protein is integral to maintaining bone density and preventing fractures.


Why collagen matters:

  1. Structural Support: Collagen acts as a framework for minerals like calcium to attach, forming the strong structure of our bones.

  2. Flexibility and Impact Absorption: Collagen gives bones their flexibility, enabling them to absorb impacts and resist fractures.

  3. Connective Tissue Integrity: Collagen enhances the integrity of connective tissues that hold our bones together. This added stability reduces the risk of injuries.

  4. Regeneration and Remodeling: Collagen turnover supports continuous bone remodeling, which is essential for maintaining bone strength and density.

  5. Mineral Binding: The structure of collagen acts as a scaffold for minerals, aiding in the deposition of calcium and other essential minerals that contribute to bone density.

Incorporating Collagen into Your Diet:

Now that we understand the importance of collagen, let's explore how to integrate it into our diets:

1. Homemade Bone Broth: Research indicates that homemade bone broth is richer in amino acids compared to commercial versions. This nutrient-dense broth can be a delicious addition to your diet.


2. Collagen Supplements: If making broth isn't your preference, high-quality collagen supplements are an accessible and convenient option. They come in both powder and capsule forms, making it easy to incorporate into your daily routine.

Collagen supplements

Should You Get a Bone Strength Check?

If you want to know how strong your bones are, you can do a bone strength check using a special kind of X-ray called dual-energy X-ray absorptiometry (DEXA). This X-ray measures how dense your bones are in different parts of your body like your hips, forearms, spine, or even your whole body. It doesn't hurt and only takes about 10 minutes.


But there's something important to know: this test might not be accurate if you have small bones. People with smaller bones might show lower bone density on the test, even if their bones are actually healthy. So, even if your bones are fine, this test might make it seem like you're at risk for a bone condition called osteoporosis, just because you have small bones.


For many women, there's a better test. It's a urine test that can show if you're losing bone too quickly. This test, called the NTx test and Pyrilinks test, measures things that show up when your bones break down. This test is really helpful if you're trying to make your bones stronger. It can show improvements much earlier than the DEXA scan.


Sometimes, women lose bone really fast. This could be because of a problem with something called the parathyroid. If you're at high risk for osteoporosis and your DEXA test showed weak bones, you might want to talk to your doctor about testing your parathyroid to make sure everything is okay.


Empowering Your Journey

To make your journey towards better bone health even smoother, consider exploring my online supplement store. Here, you'll find professional-grade products, including the collagen supplement that I personally use and recommend. By ensuring you're getting the best quality supplements, you're taking a proactive step toward maintaining your bone density.

Remember, individual results can vary, and it's always wise to consult a healthcare professional before beginning any new supplement regimen. Your well-being is of utmost importance, and their guidance will ensure you're making choices that align with your unique health needs. As midlife women managing type 1 diabetes, our health is our greatest asset. Prioritizing bone health through exercise and collagen intake can contribute significantly to our overall well-being. By engaging in weight-bearing activities, supporting our bones' adaptive processes, and embracing collagen as a natural binder, we're taking proactive steps toward a future filled with strength, resilience, and the freedom to enjoy life to the fullest. Remember, investing in your bone health today means ensuring a better quality of life tomorrow.


Download my Thrive with Type 1 Diabetes After 40 guide for a simple action plan to start excelling in midlife while managing diabetes!


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