What women need to know about their bone health
Most women don’t realize they have Osteoporosis until they start feeling the aches and pains of bone loss /degeneration or they suffer a bone fracture. Protecting your bone health during and after menopause is important especially for mobility and to stay active.
What is Osteoporosis?
Osteoporosis means porous bone. There is a reduction in the density and quality of your bone. The more bone degeneration you have the more fragile your bones are. This increases your risk of fractures. After menopause, there’s a reduction of estrogen which causes a big drop in bone density. There is an increase in Osteoporosis risk.
What are the Symptoms of bone loss and Osteoporosis?
Osteoporosis is a silent bone disease. Women don’t have symptoms in the early stages. Once bones have weakened, you might notice some of the following signs:
- Height loss
- Back aches or pain caused by disc degeneration
- Hunched over posture
- A bone fracture
What can you do after menopause maintain bone health?
- Good nutrition! You are what you eat, so strive to eat healthy whole foods and cut out processed foods. Food is medicine!
- Maintain a healthy weight. An appropriate weight (neither underweight or overweight) is good for your general health as well as your bone health.
- Ensure you get enough calcium and vitamin D – If you’re not getting enough calcium through the food you eat or Vitamin D, you may want to take a supplement. Discuss if supplementation is appropriate with your doctor.
- Avoid excessive alcohol consumption – more than 2 alcoholic beverages a day increases your risk. Minimize your alcohol intake.
- Avoid a sedentary lifestyle – if you spend a lot of time sitting, you increase your risk of bone loss. Be active!
- Exercise regularly! It’s never too late to start even if you didn’t exercise in your 20s, 30s and 40s.
- Combine bone-building, weight bearing exercises with strength training and balance exercises.
- Include Weight bearing exercises/activities into your daily routine. (brisk walking, dancing, stair climbing, tennis etc.) See these exercise recommendations from the National Osteoporosis Foundation
- Strength train to help to build and strengthen the muscles that support your bones
- Incorporate balance work to help reduce your risk of falls that may cause a fracture.
Most women focus only on cardio because that’s what worked in our younger years. It’s what they did when they were younger to stay in shape and keep off the extra pounds. Menopause changes the game. Cardio work like swimming, cycling or elliptical trainer while helpful for your cardiovascular fitness, does not improve your bone health. Also, women (50+) find it harder to shed excess fat with just cardio.
Key to Your Success… Daily Support and guidance
Getting support and guidance can increase your success. Find a nutrition and exercise program that focuses on whole food nutrition. It should also provide a balanced mix of effective exercises. You’ll become strong and lean as well as keep your metabolism revved up.
Now that I’m in my mid 50s, my focus is on my health and staying strong. I was looking for a program that was sustainable and doable for me. That’s when I found the FASTer Way to Fat Loss® program! It was perfect! It was exactly what I needed to stay fit, healthy and be my best no matter what my age.
In fact, I loved it so much I became a certified coach. 🙂 You can read my story here
If you’re also looking to transform, I would love to guide and support you. I’ll teach you all the cutting-edge nutrition and exercise strategies in the FASTer Way so you can reach your wellness goals.
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