How To Boost Your Bone Health Pre & Post Menopause

Bone health can be enhanced at any age, especially before and after menopause. Bone cells are constantly breaking down and building at an excellent rate when the body is in perfect balance. Dr. Cannada, orthopedic surgeon, reminds the public a lifetime of healthy habits continually promotes strong bones.

As individuals age, the bone turnover rate (break down – build cycle) changes. As age advances, more bone cells are broken down versus built which can cause a deficit leading to bone health issues when left unattended. With this imbalance, bones are at a greater risk for fracture and bone strength decreases. The highest amount of bone density occurs around age thirty for most people.

Accelerated Loss

During changes leading to menopause, bone loss accelerates. The ovaries produce lower amounts of estrogen and bone cells begin to break down more quickly. Increased risk occurs for bone fractures, thinning bones, and the development of osteoporosis.

Within the long bones, trabecular bone exists which is spongy tissue. The Arthritis Foundation notes women can lose fifty percent (50%) of this spongy bone over their lifetime. Along with this change, dense bone tissue which covers the bones can decrease by thirty percent (30%). The greater amount of loss can occur the first ten years beyond menopause. After the age of fifty (50), men are also at risk for increasing bone loss.

Pre-Menopause Planning to Boost Bone Health

The more healthier bones are in the twenties and thirties, the better for the individual entering pre-menopause years when bone loss begins. Here are tips for women who have not went through menopause to help boost bone health.

Make Bone Health a Priority – It is important during the earlier years to make bone health a priority. Even teenage girls should be working towards ensuring the health of their bones for years later. Good habits should be established early on in life. Healthy eating is necessary along with exercise to maintain a fit weight.

Weight Bearing Exercise – Individuals who do weight-bearing exercise, help build healthy bone density. Examples include walking, jogging, running, dancing, and aerobics (using steps). Making a goal of thirty minutes per day most days of each week will help build stronger bone density.

Menopause Planning to Protect & Maintain Bone Health

Creating a bone health action plan can begin at any time in life. Starting earlier is better, but even starting late will have some health benefits. During menopause, it is important to protect and maintain bone health.

Regular Exercise – Adding regular exercise will increase bone strength, especially weight bearing methods. As age progresses, the more important adding daily movement is needed. Varying activities will keep things interesting and be more beneficial to health.

Dietary Calcium – Calcium is important to build healthy bones and the most optimal source is through foods eaten. Great sources of calcium include dairy products, fish, sardines, as well as fresh salmon. Green leafy veggies are also a great addition for added calcium. Examples include broccoli, kale, brussels sprouts, turnip greens, collard greens, and Chinese cabbage.

Supplements – Dietary calcium is best, but it may be required to add a high-quality calcium supplement to the routine. The National Osteoporosis Foundation (NOF) recommends women in the middle years of age receive 1,000 mg daily of calcium. After menopause, this recommendation increases to 1,500-2,000 mg daily.

Vitamin D – This vitamin helps the body to absorb calcium more efficiently. The NOF recommends younger women receive 400-800 IUs daily and older women (over 50) receive 800-1,000 IUs daily. Taking time in the sun on a bright day for a short amount of time will provide vitamin D. Some foods also provide the vitamin including fish and oysters. If you have a vitamin D deficiency, it is important to add a high-quality supplement.

Decrease Caffeine – Individuals who drink caffeine excrete more calcium in a shorter amount of time. Limiting or eliminating caffeinated drinks will help improve bone health. Also, limiting alcohol drinks is important.

Reduce Sodium Intake – Consuming high amounts of sodium can also decrease bone health. Stay away from processed foods and canned foods to lower daily sodium intake.

Decrease Fall Risks – As women (and men) age, it is necessary to decrease fall risks. If bone health is less than optimal, there is an increased chance of bone fractures with a fall. Improve home lighting, remove clutter, and regularly exercise to help minimize fall risks and improve bone strength.

 

Dr. Charles T. Price recommends his Silical System, which contains Vitamin D and Calcium for optimal bone health. For more information on his Silical System, please contact us at 1-800-242-6149 or visit our website by clicking here.

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