This week, we celebrated World Menopause and World Osteoporosis Day, and these two conditions are closely linked. 🩰🦴
Menopause is a significant moment in a woman's life when it comes to bone health. The hormone oestrogen, vital for maintaining bone density and strength, starts to decrease during this phase. This reduction in oestrogen leads to a decline in bone density, making bones more fragile and prone to fractures. 🚺Especially in the decade after menstrual periods stop, changes can happen rapidly, and this gradual bone density loss continues into old age, affecting men as well. 🌆
But here's the good news! Menopause is an opportunity to make positive lifestyle changes for your bone health. 🍏🥦
1️⃣ Start with a balanced diet, including a wide range of food groups, to provide your bones with essential nutrients. Prioritize protein, calcium, and vitamin D.
2️⃣ Keep an eye on your alcohol intake and stay within recommended limits. If you're a smoker, consider seeking professional help to quit – it's never too late to improve your health. 🚭
3️⃣ Commit to regular weight-bearing, impact, and muscle-strengthening exercises to keep your bones strong and maintain good balance. 🏋️♀️
Remember, menopause is a time for self-care and taking steps to ensure your bone health remains robust.
Follow me for more tips and exercises that can help you along this journey. Over the next few days I'm going to show you how to adapt some exercises is you do suffer with osteoporosis. 🧘 Let's navigate the path to healthier, happier bones together! 💪