How can I make my Bones Stronger After Menopause?

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Maintaining strong bones post-menopause is important to prevent osteoporosis and reduce the risk of fractures. Here are some strategies to help you improve bone strength:
  1. Calcium-rich diet: Ensure an adequate intake of calcium, which is essential for bone health. Good sources include dairy products, leafy green vegetables (such as kale and broccoli), tofu, almonds, and sardines. Aim for around 1,200-1,500 mg of calcium per day.
  2. Vitamin D: Vitamin D helps the body absorb calcium and is crucial for bone health. Spend some time outdoors to get natural sunlight, as it is a great source of vitamin D. Additionally, include foods like fatty fish (salmon, mackerel), egg yolks, and fortified products (milk, cereals) in your diet. Consult your doctor about vitamin D supplements if necessary.
  3. Strength training exercises: Engage in weight-bearing exercises regularly, as they help build bone density and strength. Weight-bearing exercises include activities like walking, jogging, dancing, stair climbing, and weightlifting. Aim for at least 30 minutes of exercise most days of the week.
  4. Resistance training: Incorporate resistance or weight training exercises into your routine. This includes lifting weights, using resistance bands, or performing bodyweight exercises like squats and lunges. These exercises stimulate bone growth and enhance muscle strength, which indirectly supports bone health.
  5. Avoid smoking and limit alcohol: Smoking and excessive alcohol consumption can contribute to bone loss. If you smoke, consider quitting, and limit alcohol to moderate levels (up to one drink per day for women).
  6. Hormone replacement therapy (HRT): Discuss with your doctor the possibility of hormone replacement therapy, which may help reduce bone loss and fracture risk. HRT is a treatment that involves replacing the hormones no longer produced after menopause, such as oestrogen.
  7. Regular check-ups: Visit your healthcare provider regularly to monitor your bone health and discuss any concerns. They may recommend a bone density test (DEXA scan) to assess your bone density and identify any potential issues.

Remember, it’s always important to consult with your healthcare provider before making any significant changes to your diet, exercise routine, or considering hormone replacement therapy. They can provide personalised advice based on your specific needs and medical history.

At our next Well-Being Day on 21st September, we will focus on bone density, all the exercise sessions, lunch and talks will be based around this important Post Menopause Health Consideration.