Maintaining Bone Health Throughout Menopause
Are you now at the stage where you are planning your walks around whether there could be ice or not because you don’t want to risk it and potentially break a hip or wrist? Bone density is a concern that many women around menopause start to face and rightfully so! As you go through the hormone changes during perimenopause/menopause, your bone mineralization is affected. It is estimated that women in menopause could lose upwards of 2-5% of their bone mineral density per year and women in post-menopause could lose up to 1-3% per year.
Yes, this is a time when your beautiful body is changing and a time to embrace these changes! However, that does not mean there is nothing you can do to support your body through these changes.
Here are some tips to help support your bone health through and after menopause:
Focus on protein-rich animal foods - these foods are filled with minerals, help balance protein, support metabolism, and help maintain muscle mass
Increase intake of isoflavones (isolated from soy, red-cloer derived tablets, isoflavone-enriched foods, soy milk, or soy protein isolate) to help stimulate the estrogen receptors that help support bone mineralization (note if you have history or concerns of hormone dependent cancers, please discuss with your healthcare provider if this is right for you)
If you have been taking an iron supplement due to heavy periods, please talk with your healthcare practitioner to determine if you still should be taking this if you have reached menopause
Excess iron can hinder bone mineralization
Consume adequate amounts of calcium - the RDA is about 1,300 mg per day, which is about 3-4 servings of dairy per day
Sources of calcium - dairy products, tofu, almonds, brazil nuts, cooked dark leafy greens, sardines, etc.
Prior to taking a calcium supplement, make sure your body is directing calcium to the correct location - you need vitamin K2 and magnesium to put and keep calcium in your bones (you don’t want to load up on calcium if it isn’t reaching your bones!)
Manage your stress! Stress can lead to calcium loss from bones and deficiencies in magnesium
Get outside! Sunlight is the best source of vitamin D (note you do need magnesium to convert vitamin D to its active form)
If deficient in vitamin D and not able to get enough from sunshine, it may be beneficial to take a vitamin D supplement (however, TEST, don’t guess)
Reduce alcohol intake as alcohol may increase your risk of bone loss
Engaging in dynamic resistance exercise may play a role in improving bone mineral density
Want to check out your mineral status to see if your calcium is in fact being pulled from the bones and into your tissues? Contact us to get set up with our Health Snapshot Program!
References:
Lambert, M. N. T., Hu, L. M., & Jeppesen, P. B. (2017). A systematic review and meta-analysis of the effects of isoflavone formulations against estrogen-deficient bone resorption in peri- and postmenopausal women. The American journal of clinical nutrition, 106(3), 801–811. https://doi.org/10.3945/ajcn.116.151464
Shojaa, M., von Stengel, S., Kohl, M., Schoene, D., & Kemmler, W. (2020). Effects of dynamic resistance exercise on bone mineral density in postmenopausal women: a systematic review and meta-analysis with special emphasis on exercise parameters. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 31(8), 1427–1444. https://doi.org/10.1007/s00198-020-05441-w
