6 ways to take action against bone loss

Stop bone loss and osteoporosis in menopause: 6 steps to get started right now

Menopause is a time of many changes for women. But there’s no reason for one of them to be bone loss, osteoporosis, or increased fracture risk.

You have so many options to preserve your bone density — or even increase it — in the time around menopause.

Since most women experience accelerated bone loss in the first few years before and the first few years after their last period, these years are the most important ones for preventing excessive bone loss.

Let’s take a look at 6 ways you can take action.

  • Get the 20 key nutrients needed for strong bones.
  • Include in your meals a variety of vegetables and fruit, whole grains, seed and nuts, and lean protein.
  • Avoid excess animal protein, refined grains, sugar, and preservatives.
  • Support your body’s acid-alkaline balance to keep much-needed minerals in your bones. See my list of alkalizing foods and acid-forming foods.
  • Pay close attention to vitamin D levels:
    • Minimum intake of 2,000 IU vitamin D3 daily.
    • Test your 25(OH)D vitamin D level.
    • Natural sunlight is a good source of vitamin D.
  • Add more vitamin K:
    • Try sauerkraut, aged cheese, natto and kimchee.
    • Supplement with the form of vitamin K2 known as MK-7.

 

Step 2: Exercise to increase your muscle mass — and bone.

When you build muscle mass, you build bone — no matter what your age. As most of us have reached our peak muscle and bone mass at age 30, exercise is an ideal opportunity for building bone density and strength during the years leading up to and right after menopause.

Tips to build (or preserve) muscle mass:

 


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