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Do This - Not That: Bone Health during Menopause

From the Menopause and Hormones Articles List

Things to do for your bone health during menopauseWhat are some tips I can follow for good bone health, especially during menopause?

By the time you’ve reached menopause, your bones are already weaker than they used to be. And when menopause settles in, they deteriorate further, decreasing your overall bone health and density.

Since there’s no fountain of youth to reverse the aging cycle, you have to take alternative steps–literally. Walking is one of the many things you can do to strengthen your bones and preserve bone density.

Your bones won’t get stronger on their own, so below are some of the do’s and don’ts you can follow to minimize, and maybe even restore, some bone health. It won’t happen overnight and you’ll need to be committed to the task, but it’s worth the effort and can save you broken bones, a debilitating fractured hip, or permanent damage which can cripple your lifestyle.


  • Talk to your doctor
  • Consult with a physical therapist
  • Be aware of the symptoms of osteoporosis
  • Know your family history
  • Exercise regularly
  • Vary your exercise routine
  • Try aquatic exercises
  • Include stretching in your exercises
  • Take up yoga or Tai Chi
  • Eat healthy
  • Add fruits and veggies to your diet
  • Boost calcium–through foods or a supplement
  • Consider hormone replacement therapy (HRT)
  • Ask about potassium and vitamin K
  • Get out in the sunshine–it’s free vitamin D
  • Manage stress
  • Check your medications
  • Walk, walk, walk


  • Don’t lead a sedentary lifestyle
  • Don’t indulge when it comes to salt, caffeine, or alcohol
  • Don’t drink carbonated beverages
  • Don’t skip dairy products–just choose low-fat options
  • Don’t skimp on sleep
  • Don’t do a lot of high impact exercises
  • Don’t forget to add some weights to your exercise routine–you can even wear them on your wrists and ankles
  • Don’t smoke
  • Don’t forget to walk, walk, walk!

This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

05-16-2016 - 12:32 PM


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