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5 Ways to Build Your Bones During Menopause

From the Menopause and Hormones Articles List

5 Ways to Build Your Bones During MenopauseThere’s a skeleton living inside you, and she has many jobs to do. Besides holding you together, your skeleton also protects your major organs, lets you move, stores minerals such as calcium, produces blood cells, and even plays a part in regulating your endocrine system. She's quite busy. With age and menopause, however, it gets harder and harder for her to do what she’s supposed to do.

Naturally, it will become more difficult for your skeleton to hold you together. Despite the odds, however, there are ways to strengthen your bones and give both of you more of a fighting chance. While you can’t avoid age or menopause, you do have tools to combat those natural enemies of your skeleton.

1. Bone up on your health history.

The more you know about your skeleton, the better. Learn your family history and know your personal risks. Is there someone in your family with osteoporosis? Do you or family members have a health condition that increases the risk for unhealthy bones? Are you using medications or have you had chemotherapy? All of those could increase your risk for developing osteoporosis.

2. Be proactive.

Bones keep getting stronger until you’re about 30, then they start losing their density. After that, it takes a bit more effort to keep your bones strong and healthy. Rather than wait until you develop problems with your bones, start today to do what you can to make your bones stronger. There are a number of do’s and don’ts you can follow that include regular exercise, a healthy diet, and a healthy lifestyle.

3. Pump up on supplements – with the advice of your doctor.

There are several minerals, vitamins, and supplements which can strengthen your bones. Besides calcium, other important minerals and vitamins include vitamins D and K and potassium. Ask your doctor if you should have your levels tested to see if you should start taking some supplements.

4. Boost your overall health.

Besides treating issues that may have a direct impact on your bones, boosting your overall health could have an indirect benefit. Get regular physicals, manage chronic health conditions, learn to manage stress, spend time with family and friends, get out in the sunshine regularly, and ask your doctor about taking vitamins and supplements for general health. The healthier you are, the better able you’ll be to fight off osteoporosis.

5. Drink up.

Dehydration can be damaging to your health and bones, so drink up – water that is – and plenty of it. Excessive consumption of alcohol, caffeine, soda, and carbonated drinks hurt your bones. They can accelerate bone loss, preventing absorption of the minerals needed to keep your bones strong, and replace the healthier drinks you should be drinking – like water and milk.

6. Ask about hormones.

Estrogen plays a role in the health of your bones, so when estrogen decreases with menopause your bones can weaken. Using hormone replacement therapy (HRT) to replace some of your estrogen may be helpful. It can help slow down bone loss and help you regain some bone density, preventing and treating osteoporosis related to menopause.


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.

05-11-2017 - 06:05 PM


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