May is Osteoporosis Awareness and Prevention Month, so now is the perfect time to focus on an often-overlooked aspect of women’s health — maternal bone health.
Pregnancy and breastfeeding put extra demands on your body, including your bones. This can increase your risk of bone loss and osteoporosis later in life.
The good news is that you can take steps — while you’re pregnant or breastfeeding — to protect your bones for the years to come.
Here’s what you need to know about pregnancy, breastfeeding, and maternal bone health, courtesy of our board-certified OB/GYNs and midwives at Westover Hills Women's Health.
During pregnancy, your growing baby needs calcium for strong bones and teeth. If you don’t get enough calcium from your diet, your body takes it from your bones to support your baby’s development. This is called maternal bone reabsorption.
This temporary bone loss is usually restored after pregnancy (with the right diet), but repeated pregnancies without proper nutrition can weaken your bones and contribute to lower bone density.
Breastfeeding can lead to further temporary bone loss, because calcium is transferred from your body into breast milk. On average, women lose about 3% of their bone mass during breastfeeding, though your body typically regains the calcium after weaning.
But if calcium intake remains low or breastfeeding is prolonged without proper nutrition, you could have long-term bone density issues.
It’s no secret that you and your growing baby need healthy bones, but you don’t have to sacrifice all of your calcium during these phases of your life. Here’s how you can protect your bones during your pregnancy and while breastfeeding.
If you’re 30 or under, aim for at least 1,000 milligrams of calcium daily during pregnancy and breastfeeding. Pregnant women over the age of 31 need 1,300 milligrams of calcium daily. Breastfeeding moms also need 1,300 milligrams of calcium.
Dairy products, leafy greens, canned salmon (with the bones), almonds, tofu, and fortified foods are good sources of calcium.
Don’t forget vitamin D, which helps your body absorb calcium. To get more vitamin D, spend time in the sun, eat fortified products, and consider supplements, if needed.
Weight-bearing exercises like walking, yoga, and resistance training strengthen bones. Safe exercise during pregnancy and after childbirth supports bone health by improving your bone density.
Excessive caffeine — whether from coffee or soft drinks — can interfere with calcium absorption. Stick to moderate caffeine intake, which is 200 or fewer milligrams during pregnancy and 300 milligrams or fewer while nursing.
Choose water or milk instead.
If you have a family history of osteoporosis or other risk factors, we discuss that with you during your appointments. We may recommend calcium or vitamin D supplements. Take all supplements, including your prenatal vitamins, as directed.
This Osteoporosis Awareness and Prevention Month, don’t hesitate to talk to us about your bone health concerns.
We support you through every stage of motherhood, from pregnancy to breastfeeding and beyond. We recommend dietary changes to protect your bone health during each phase of motherhood and provide ongoing care for osteoporosis as you transition into menopause.
Questions? Don’t hesitate to call one of our San Antonio, Texas, locations. You can also book your next prenatal appointment online.
