Hey There, Stronger Fam!
With the tsunami that is menopause comes a flood of lifestyle changes.
Ask many women over 40 (most at my gym) and you’ll hear a slew of issues including increased body temperature, difficulty sleeping, weight gain, and a massive drop in energy.
All things we help with….but I digress.
Something that often gets brushed to the side is bone health. And for many, ignorance is bliss until your doctor or a DEXA reveals the tides have turned (are you tired of the monsoon of analogies? – not sorry).
Here’s the truth: osteoporosis prevention should begin long before a fracture happens – and it can with the right steps.
In fact, your bone density typically peaks around age 30! So if you’re just now considering your bone health, it’s essential to take a comprehensive approach to slow (or even reverse) bone loss.
Why Should You Care?
The days of simply taking a calcium supplement and walking more are over. We use to think that an “aware” and conservative approach was the ticket……I say nay nay!
The past decade of research has illustrated a new and better approach to keep your bones strong and you young.
The Approach
Strength Training: This helps maintain muscle mass and increases bone density, especially in critical areas like hips and spine.
Your bones respond to stress (see Wolf’s Law), so consistent strength training is essential. Impact is necessary. In a responsible way it keeps your body responsive.
Think of it as a message to your body: keep this skeleton strong!
Balance Work: Improving your balance reduces the risk of falls, which is crucial for preventing fractures. Many fractures happen because of falls, not just low bone density! Improving your balance, strength, and coordination is just as crucial.
How? It’s important to perform single-leg work (supported or unsupported) and manipulate free-weights to simulate the outside world.
And this is not going to happen with machines.
Nutrition: Nutrition plays a pivotal role in your bone health. While calcium is important, remember that bones are living tissue constantly being broken down and rebuilt.
Focus on a diet rich in protein, calcium, and vitamin D while limiting alcohol and avoiding smoking, which can contribute to weaker bones.
Medical Screening: Understanding your bone density is crucial. A DEXA scan can indicate where you stand with your bone health, and early identification is critical for prevention.
Knowing whether you have osteopenia or osteoporosis helps guide your personalized training approach and nutrition strategy.
Medications or Hormone Replacement Therapy (HRT): Hormone Replacement use to be a dirty word in women’s health. Thankfully, research shows it is both safe and effective with managing menopause and hormonal changes as we age.
For some women, exercise and nutrition may not be enough. If you have osteopenia, a history of fractures, or a high fracture risk, medical intervention might be necessary to protect your health.
Talking to an experienced doctor who specializes in hormone replacement is crucial. An estrogen and progesterone cocktail could be all you need to feel like a whole new person.
At Stronger Personal Training, we take bone health seriously.
With my background in Physical Therapy and our doctor lead coaching…..helping busy adults ages 40 and up is our specialty.
Final Thoughts
Remember, menopause doesn’t mean you should accept a decline in your bone health. It’s about being proactive in preserving your quality of life. If you’re feeling overwhelmed or unsure, reach out for personalized guidance.
Don’t sit on the fence (no falls here)!
Strongfully,
Doc