Menopause and Bone Health

Ladies, I know how much we love to talk about menopause and all the wonderful changes our bodies go through (tongue in cheek!). Weight gain, insomnia, hormonal acne, hot flashes (check out my post on Hormone Hell) and the thought of bone mineral loss.

Peri- menopause starts in our 40’s (maybe earlier for some) and it is a fact that our estrogen levels begin to naturally decline as we leave those childbearing years. Bone health becomes very important as with the decrease of estrogen, our bodies compensate by pulling minerals from our bones. Great! Not only are we cold then hot, can’t sleep, gain weight but now we have to think about keeping our bones healthy so they don’t become frail and break.

Estrogen

Let’s go back to the beginning – Estrogen.

The hormone we love to hate. Too much is not a good thing but too low is not great either. It is the great balancing act for the body to keep this hormone in check.

Estrogen is a sex hormone produced by our ovaries. It is responsible for our body changes at puberty, regulates our monthly cycle, and is important for pregnancy. Too much estrogen – estrogen dominance can cause fatigue, anxiety, fibroids, endometriosis, irregular menstration and breast cancer. Too little estrogen and we get hot flashes, moodniess, brain fog, irregular menstration and low bone density just to name a few.

Bone Health

As previously mentioned, our bodies are always trying to maintain a balance so when our estrogen levels drop, the body naturally starts to pull nutrients from our bones to compensate. So it is important to maintain great bone health as we age. So how do we do that? Foods we eat, supplementation, weight bearing exercise and lifestyle.

Foods to Eat

  • dark leafy greens
  • nuts/seed
  • beans
  • fish
  • homemade bone broth

Supplements

  • Vitamin D
  • Vitamin C
  • Calcium/Magnesium ( 2:1 ratio, should always be taken together for maximum absorption)
  • Collagen (click here to read the post on collagen)
  • Multi mineral formula of Vitamin K, Boron and Silicon (essential nutrients for bone building)

Weight Bearing Exercise

  • walking, hiking, running
  • weight training, resistance training
  • yoga
  • jump rope (if you don’t pee your pants while doing it!!)

Lifestyle

  • avoid excessive alcohol
  • avoid smoking
  • diet low in excessive refined carbohydrates, pop

There are lots we can do to maintain bone health or even help to increase our bone density. It has shown that even when diagnosed with osteopenia (lower then normal bone density) or osteoporosis (deterioration of bone tissue), you can rebuild your bone matter even after 40. So not all is lost but why even let our bodies get to that point in the first place.

Here’s to your bone health!!

Danni

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