Bone Health In Menopause
During the years of peri menopause (late 30s- mid 40s) a woman’s bone health declines at the quickest rate that it ever will in her entire life
As we have Estrogen receptors in our bones – bone density is greatly impacted as we go through menopause
Joint Pain is VERY common during menopause – this is due to the estrogen receptors in our bones AND cartiliage
Estrogen is also a fantastic anti inflammatory hormone so as it declines, inflammation naturally increases during menopause – again resulting in joint pain (among many other things)
What can we do?
1.
Consume a mineral dense diet
REAL food, not relying solely on supplements.
- Calcium
- Magnesium
- Vitamin D
- Protein
2.
Include resistance training in your overall exercise approach
3.
Avoid low calorie diets or restricting entire food groups
- Yogurt
- Poppy Seeds
- Beans and lentils
- cheese
- Whey protein
- Spinach
- Fortified Foods like cereal
- Dairy products
- Tofu
- Edamame
- Spinach
- Avocado
- Chia Seeds, flaxseed
- Nuts
- Bananas
- Dark Chocolate
- Oats
- Fatty fish
- Beans
- Chicken
- Lean Beef
- Whey Protein
- Beans and Tifu
- Fish
- Some seeds like pumpkin seeds
- Eggs
- Cottage Cheese
- Greeek Yogurt
- Milk
Your health later in life is determined by what you do with it now
Protect your bone health by looking after it in peri menopause during its quickest decline and thank yourself later in life
