How can I improve bone density during menopause?
November 8, 2022
By Jennifer Vander Zalm
There are many steps you can take at almost any age to help protect your skeletal system against osteoporosis.
- Eat a quality diet including adequate calcium and vitamin D. Aim for a daily minimum of about 800 mg Calcium and 2000 IU of Vitamin D3. Vitamin K2 is helpful as well.
- Exercise by doing weight-bearing activities such as brisk walking, crossfit, hiking, running, weight training, jump rope and brisk dance. Weight training twice a week will build both bone and muscle density and strength. Balance exercise can help prevent falls.
- Consult with a physiotherapist to develop a personalized bone-building recreational exercise routine.
- To help maintain bone strength, quit smoking and decrease alcohol and caffeine intake. Alcohol and caffeine both reduce bone calcification, the process by which bones are hardened.
Herstasis Blogs
Welcome to Herstasis Health Blogs. When women ask questions about their experiences with the menopausal transition, we listen! These blogs are full of good content that is relevant, helpful, and always developed with current science-based information.
We invite you to read and enjoy (and learn a few things at the same time)!
