Bone Health & Menopause
Earlier this year, I fractured my fibula (the outer of two bones of the lower leg). If you've broken a bone in the past or know someone who has, you know how painful of a set-back this can be!
It is extremely important for women in menopause to build & maintain their bone health to avoid osteoporosis. Also to get a bone density check with you doctor to see when you should start and how often. The two scans I have gotten since age 55 have both been normal. Even with my broken leg it was not due to brittle bones.
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.
STATISTICS
Older adults are 2X as likely to experience a bone fracture!
54% of adults in the USA, 50 years or older, have osteoporosis or low bone mass!
6.3 million bones are broken each year on average!
People who break a bone are more likely to gain weight & have a higher chance of depression.
It also dramatically decreases quality of life not only during the healing process, but afterwards.
3 THINGS TO AVOID
Depleted bone mass is a common problem seniors face.
This is usually due to the lack of calcium absorption, low intake of collagen, eating unhealthy foods, family genetics, aging and not exercising.
Luckily, we can do a few things to strengthen bones & improve our bone health!
If you have osteoporosis, osteopenia, low bone mass, experienced a broken bone or just want to keep your bones strong & healthy....There are a few things to avoid:
1.) Avoid High-Impact Exercises.
Jumping, Running, Heavy weight training, etc. These put extreme amounts of stress on your bones, and you are at a higher risk for a fracture.
2.) Avoid Alcoholic Beverages.
Alcohol blocks the calcium absorption into our bones resulting in brittle bones.
3.) Avoid Processed & Sugary Foods.
Processed foods & Sugar causes all types of issues, including inflammation which does not serve your bones & joint health.
DO THESE 4 THINGS INSTEAD
Now that you know what to avoid, here are 4 things you should do if you want to strengthen your bones & decrease your chances of a fracture or bone deterioration.
1.) Low-Impact Weight Bearing Exercises
Strength Training, Cardio, Walking & Balance workouts are great for building bone mass! These are the workouts JustinAgustin offers that are kind and gentle on the bones.
2.) Collagen
Collagen is essential to building and maintaining strong bones & healthy joints. As we get older, our bodies produce less collagen, so we need to offset this getting more in our diet each day. One way I do this is through supplements and bone broth.
3.) Vitamin D3 & Calcium
This vitamin helps with calcium absorption in the body resulting in improved bone strength & health. Our bodies do NOT make calcium, so we need it in our diet. This mineral helps build & maintain strong bones.
4.) Protein & Iron
Iron supports the production of collagen, an essential part strong bones & joints. And Protein plays a role in bone health and helps rebuild muscle to support your body's weight. Taking stress off your bones! Adding the right amount of protein to each meal keeps you fuller longer and aids in weight loss.
IT COMES DOWN TO THIS
A broken bone & bone diseases are things we want to avoid at all costs.
Bone Health is often overlooked. We need to take it more seriously and the best time to do that is, right NOW!
WHY? Broken bones & bone diseases are expensive to treat & not fun to deal with. Fractures take a long time to heal. They can cause you to miss out on mobility, resulting in weight gain. And can even cause you to quit exercising all together or experience depression!