Here’s something that every woman needs to know:
Your normal bone loss accelerates during and after menopause for about five to seven years before returning to the slightly slower rate that men experience.
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!
Beware the Silent Thief!
Taking good care of your bones, starting from an early age, involves three major steps:
1. AWARENESS of the “Silent Thief” – If not given the right kind of care, bones can begin to weaken early in life. It’s a quiet, symptom-less process that steals away your bones. You can’t feel it happening, at least not in the early stages – hence the name “silent thief”.
2. PHYSICAL activity and the proper exercises – for increasing or maintaining bone and muscle mass, balance, and coordination.
3. DIETARY changes to improve your bone health, including clearing up some of the myths surrounding supplements and nutrients.
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
Osteoblasts produce a protein called osteocalcin that strengthens your skeleton.Very simply, as long as the bone-forming activity, called absorption, is greater than bone breakdown, called resorption, you’re pretty much assured of maintaining healthy bones. Strong bones protect your heart, lungs, and brain from injury, and your bones become a warehouse for important minerals that you need throughout your life.
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.
Do’s & Don’ts
Hormone imbalance, mainly due to low levels of progesterone, over-acidic diet, nutrient deficiencies, smoking, drinking 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, but this is huge subject and will be the main topic of the next newsletter. A healthy diet that includes calcium, vitamin D, vitamin K2, and magnesium, regular weight-bearing exercise, and hyaluronic acid may also help to support bone health.
- Sesame seeds (1/4 cup) 351 mg
- Sardines, canned in oil with bones (3 ounces) 324 mg
- Yogurt (unsweetened) (1 cup) 300 mg
- Goat’s milk (1 cup) 326 mg
- Swiss cheese (1 ounce) 270 mg
- Spinach (1 cup cooked) 260 mg
- Cabbage/Broccoli (1 cup cooked) 226 mg
- Canned salmon with bones (3 ounces) 181 mg
NB. Some high calcium foods also contain naturally high amounts of vitamin K2, such as fermented cheeses and butter from grass-fed cows. When choosing dairy, look for products made from raw, hormone-free, unpasteurised milk:
AND REMEMBER!…it’s never too late to start!
P.S. Feeling hormonal? Why not download my free guide to hormone imbalances. Click Here
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