Menopause Bone Issues

When we were younger and hitting the night clubs, knocking back the booze, smoking to be cool, it seemed to be the trendy thing to do. All these things will take a toll on your bones later in life, and can causes menopause bone issues. Even if you did all these things then all is not lost, you can still improve your bone health with a few lifestyle changes.

Menopause Bone issues

From 40 years old our bone mass begins to decline; the body has been replacing old bone with new bone continuously up until about this age. This is definitely a time to look after your bones a little bit more! The Menopause without a doubt, effects your bone density due to a drop in Oestrogen, and could be up to as much as 20% bone density loss, 7 years after the Menopause.

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Menopause and Bone Issues

It’s all down to the basics we all know and should be adhering to at this time… Stop smoking: this can cause the onset of early Menopause, leaving less time for Oestrogen to protect our bones.

• Alcohol: I never realised post-Menopausal women who drink more than 6 units per day have a far greater bone loss than women who drink minimally.
• Exercise: It goes without saying, that regular exercise is a must to keep the weight down, and strengthen our bones, this will increase our bone size too. I personally find wearing compression tights really helps with my joint pain and fast recovery.

• Sunlight: Apparently, we need to be outside far more than we are, having a cup of tea or coffee outside in the morning or going for a walk at lunchtime. These things will all aid our bones during this time.
• Gaining weight: making a conscious effort to eat sensibly and eating a well-balanced diet and not over-indulging is a must as our bones are hit the hardest with weight gain the most.

Foods that are great for stronger bones include:

• Green leafy vegetables such as Broccoli, Cabbage, Kale.
• Fish such as Sardines and Pilchards.
• Milk, Cheese, and any Calcium rich drinks.
• Anything rich in Calcium and Vitamin D, it all helps.

I take some supplements that are high in Magnesium and Vitamin K too. Magnesium is great for maintaining healthy bones and I take this supplement every day! I also know that calcium is very good for your bones so its good to take a supplement if you aren’t getting enough!

My GP has mentioned Osteoporosis (a health condition, making bones weak and more likely to break), often women don’t know they have it until they break something and are tested, usually a bone density scan. They sent me for one of these a few times, possibly because of my horrendous joint problems, and again after a little research I try now to eat more apples, pears, grapes and raisins. Zinc is another important supplement that can be worth looking into. Obviously consult your doctor if you have any issues relating to this topic.

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*DISCLAIMER*This page does not provide medical advice; it is intended for informational purposes only and is based upon my opinion and experiences. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on The Executive Menopause Coach website. Always seek professional medical advice.