Research indicates that up to 20% of bone loss can happen during menopause. One in two postmenopausal women will have osteoporosis – which can lead to fractures & decreased mobility.
Does that mean you are destined for frailty & bone loss as you age?
What it DOES mean is that it’s time to focus on your bone health. Here are some ways to strengthen your bones so you don’t have to worry about losing bone mass.
REDUCE STRESS – Did you know that bone dries your stress response? One of the best things you can do to help your bone health is to relax & manage stress better. Meditation, breath work, time with friends – make these a priority for better bones.
WEIGHT-BEARING EXERCISE – Incorporate lifting weights into your workouts. Aim for 2-3 times/week. High-impact exercises like running, dancing & jumping are also beneficial. Yoga shows great results, too!
EAT YOUR BEANS & GREENS – The most healthy calcium sources are green leafy vegetables & legumes. Broccoli, Brussels sprouts, collards, kale, mustard greens & other greens are loaded with highly absorbable calcium.
GET SOME SUN – Sunlight is essential for the chemical reactions in the skin that lead to the synthesis of vitamin D, which is vital to calcium metabolism & bone formation.
GET SOME SLEEP – When you sleep your bones recover & rebuild. There is an association between short sleep & bone loss, so make sure you get your Zzzz’s.
GET GROUNDED – Taking off your shoes & walking barefoot on natural surfaces like dirt, grass or sand can have a strong positive impact on bone health.
STOP SMOKING & ALCOHOL – Avoid smoking & limit (or eliminate) alcohol consumption to reduce your risk of bone loss. Yes, even that friendly glass of wine is not great for your bones.
The good news is that bone loss is not inevitable. And, it’s never too late to start improving your bones because they are constantly growing & repairing.
That said, the sooner you start, the better – so which one of these will you start today?