You lose more bone mass in menopause because your body is producing less estrogen. This increases your risk of bone fractures due to osteoporosis.
You don’t have to suffer in silence. Making wise choices, changing some bad habits, and consulting with your doctor can minimize bone loss, and improve your quality of life.
Here are five tips to minimize bone loss in menopause:
Enjoy the Sunshine
The conventional wisdom is that you shouldn’t go out in the sun without sunscreen. However, enjoying the sun for 15-20 minutes a few times a week, allows you to soak up Vitamin D3. This feel-good vitamin not only helps you build bone mass, it also brightens your mood.
Smoking may relax you, but it reduces the amount of calcium in your bones, and interferes with Vitamin D production. There are many over the counter products to help you quit smoking, or you can join a smoking cessation group.
Weight Bearing Exercise
Walking, jogging, or strength training helps keep bones strong. If you have arthritis or osteoporosis, ask your doctor which exercises would be appropriate for you. If you’re a member of a gym, many personal trainers will give you at least a complimentary session, so take advantage of that.
Foods High in Calcium
Fish with bones such as salmon, sardines, or whitebait, are rich in calcium, and can be served as a main dish, added to a casserole, or used as a tasty protein over salad greens. Other good sources of calcium include almonds, broccoli, collard greens, dried figs, soy milk, and fortified tofu.
It may not be possible to get all the calcium you need from your diet. Unless you take hormone therapy, you need between 1000-1500 mg a day. Take two to three times a day, because the body only absorbs about 500mg at a time.