Normal bone loss accelerates during and after menopause for about five to seven years. You can lose as much as 35 percent of your bone density during those few, short years…many people have weak bones and don’t even know it! Hormone imbalance, due to low levels of progesterone, over-acidic diet, nutrient deficiencies, smoking, excess alcohol, and sedentary behaviour are common osteoporosis risk factors. The good news is that there’s lots you can do. Healthy progesterone levels are vital and a healthy diet that includes calcium, vitamin D, vitamin K2, and magnesium, an organic progesterone cream and regular weight-bearing exercise also help to support bone health.
What is bone?
Bone is a living substance that contains blood vessels, nerves, and cells. There are two types of cells that control your bone structure:
▪ Osteoblasts – cells that build your bones
▪ Osteoclasts – cells that break down old or damaged bone to make room for new bone
Strong bones protect your heart, lungs, and brain from injury.
4 Steps to Help Protect Your Bones in Menopause
One of the best ways to achieve bone health in menopause (or any other time) is a diet rich in fresh, raw whole foods. In addition, you need healthy sun exposure along with regular, weight-bearing exercise:
- Optimise your vitamin D3 either from natural sunlight exposure, a safe tanning bed or an oral vitamin D3 supplement. Check your blood levels regularly to make sure you’re within the optimal range.
- Optimise your vitamin K1 through a combination of dietary sources (leafy green vegetables, fermented foods like natto, raw milk cheeses, etc.) and a K2 supplement, if needed.
- Make sure you do weight-bearing exercises.
- Consume a wide variety of fresh, local, organic whole foods, including vegetables, nuts, seeds, organic meats and eggs, and raw organic unpasteurised dairy for calcium and other nutrients. The more of your diet you consume RAW, the better nourished you will be. Minimise sugar and refined grains.
N.B. Osteoporosis Drugs
Contrary to what you’ve been told, most osteoporosis drugs actually weaken your bones. Bisphosphonate bone drugs impact your normal bone repair process by killing off your osteoclasts, and do make your bones denser, but because the osteoclasts are killed the bone is actually weaker as it is not remodelled properly.
AND REMEMBER!…it’s never too late to start!