How To Look After Your Midlife Bones!

As we go into perimenopause and menopause our estrogen levels start to fluctuate and decline. Estrogen does many things in the body, it helps regulates your menstrual cycle and protects you from bone loss. But when you enter menopause, your body slows its estrogen production, leading to bone loss. When you don't have enough estrogen, your bones break down much faster than they rebuild and consequently, there's a net loss.

It is estimated that, on average, women lose up to 10 per cent of their bone mass in the first five years after menopause. Menopause can increase your risk of developing osteoporosis, a condition in which bones become thinner and may fracture easily. Research suggests that about one in two women over the age of 60 years will experience at least one fracture due to osteoporosis.

You can reduce your risk of osteoporosis by eating a diet rich in calcium, vitamin D and vitamin K2 which are all needed for healthy bones. Vitamin D enables the body to absorb calcium, and calcium is necessary for maintaining bone density. Vitamin K2 tells your body where to put the calcium. When it comes to calcium, where it ends up is what counts. Doing weight-bearing exercise regularly is also crucial for midlife bone strength and health.

Here are some lifestyle recommendations to help improve your bones

• Do regular and appropriate weight bearing activities including resistance training exercise with weights.

• Avoid smoking (smoking cigarettes is associated with a higher risk of developing osteoporosis).

• Avoid excessive caffeine intake.

• Talk to your healthcare provide if HRT would be beneficial for you to take.

• Avoid excessive alcohol intake.

• Avoid processed and refined foods and drinks high in sugar.

Nutrition of healthy bones

Get calcium from food first. Good sources include sardines, salmon with soft bones, green leafy vegetables, broccoli, dried beans and peas, sesame seeds, and dairy for those who can tolerate it.

Here are some ideas of calcium rich foods

Dairy foods                

• Plain yogurt                           

• Full fat milk                                      

• Cottage cheese 

• Cheese                     

 Vegetables

• Pak choi , okra                                          

• Bean sprouts (raw)                          

• Spinach (spinach does contain high levels of calcium but the body cannot digest it all)                                            

• Leafy Greens   

• Broccoli and cabbage        

• Water cress, mustard greens and kale                          

 Nuts & seeds (includes nut butters)

• Almonds                                                                          

• Chestnuts                                            

• Walnuts                                                 

• Sesame seeds or tahini                                    

• Sunflower seeds      

Fish

•  Oysters                                               

• Salmon with bones                           

• Halibut                                                  

• Sardines with bones  

Grains    

• Brown rice                                            

• Quinoa                                                   

• Rye flour                           

 Miscellaneous

• Rhubarb                                              

• Blackstrap molasses                         

• Dried figs                                               

• Dried apricots                                         

 If you would like help with you menopausal health journey. Why not get in touch with me and book a free discovery call and find out how I can help you. See the below link to book your free call today.