Pregnancy is a time of tremendous change and growth — not just for your ever-expanding belly and pant size. A lot is going on when it comes to your overall health, even your bone health (although you likely haven’t considered it).
Pregnancy and bone health have a complicated relationship. The surge of estrogen that happens during pregnancy improves your body’s ability to build bone. At the same time, your unborn baby gets first dibs on any available nutrients you consume.
Calcium’s starring role
Our bones play a significant role in our general health. They provide support, protect vital organs, produce bone marrow, and store our calcium supply. Although they look solid, bones are living tissues that change constantly as older bone tissue is replaced with new, fresh bone tissue. This process, called bone remodeling, is like a continuous renovation project that keeps your bones healthy and strong throughout your lifetime.
Calcium is an essential part of the remodeling process. Your body uses it to make healthy bones and keep your cells, muscles, and nerves working properly.
During pregnancy, calcium is in high demand because it supports your baby’s growth and development before and after birth. If your daily diet and supplements aren’t providing enough calcium for both of you, the baby will take what they need and leave the leftovers for you.
Studies show it isn’t unusual to experience bone loss right after pregnancy ends because of the drop in estrogen levels. However, research also shows that most people regain their lost bone density as their hormones stabilize. You could lose some bone mass during pregnancy, but it’s usually restored after childbirth or breastfeeding.
Pregnancy-associated osteoporosis
In very rare cases, people who are pregnant or nursing can develop osteoporosis. The condition weakens your bones and makes them brittle, increasing your risk of broken bones. And the causes of this type of osteoporosis aren’t fully understood.
Maintain and improve your bone strength
Every year, an estimated 2 million Americans experience fractures caused by weak bones. And the number is expected to hit 3 million by next year. Whether before, during, or after pregnancy, these tips can help you maintain and improve your bone strength.
Know your risk. Bone strength is affected by several factors, including genetics, activity level, nutrition, and hormone changes. Knowing your risks and taking steps to lessen their impact is one of the first steps to ensuring solid bones. Genetics plays a vital role in bone health, making some people genetically predisposed to bone loss and fractures. You may also be at increased risk for weak bones if you:
- Are female
- Have a history of falling
- Have an autoimmune or inflammatory disease
- Have a thin, slim body
- Have diabetes
- Smoke or vape
- Take medications that cause bone loss
Get moving. Regular physical activity not only builds muscle but also strengthens bones. When you exercise, your body responds by building denser, more resilient bones. Weight-bearing exercises such as brisk walking, climbing stairs, jogging, or dancing work your muscles and bones against gravity, activating your body’s bone-forming cells to create a stronger skeleton.
Maintain a healthy weight. Being underweight increases the risk of fractures and bone loss, while being overweight raises the risk of falling, which can lead to broken bones. Maintaining a healthy weight is crucial for bone health.
Don’t smoke. Smoking or vaping weakens bones and makes them more prone to breakage in several ways. It reduces blood flow to bones, making them weaker and more prone to breakage. Nicotine slows the production of cells that build bone, and smoking reduces your body’s ability to absorb calcium.
Know your nutrients. Healthy bones require a steady stream of calcium and Vitamin D. Calcium is stored in your body’s skeleton. Vitamin D helps your body absorb the calcium it needs. Many dairy products are an excellent source of both.
Other high-calcium foods include:
- Calcium-fortified beverages and foods
- Grain, pasta, and bread
- Green leafy vegetables such as kale or broccoli
- Salmon, sardines and other soft-boned fish
- Tofu
Getting a good dose of Vitamin D can be as easy as going outside on a sunny day. However, many factors, such as weather, smog, age, and skin color, can affect that process. Vitamin D is available in most of the country’s milk supply, including plant-based alternatives such as almond, oat, or soy milk.
Other sources of Vitamin D include:
- Beef liver
- Fatty fish, such as salmon, tuna, mackerel and trout
- Fish liver oils
- Fortified breakfast cereals, orange juice, margarine, yogurt and other food products
Need pregnancy care close to home?
HCA Florida Healthcare has a team of expert OB/GYNs and midwives to answer all your questions — from prenatal vitamins to labor and delivery care. We also have classes and events to help you prepare for birth and after delivery.
As one of the largest healthcare providers in the state, our extensive network is home to everyone from OB/GYNs and midwives to high-risk pregnancy doctors and neonatologists. Find an OB/GYN.
