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Supporting Bone Health in Menopause

Make no bones about it (sorry, couldn't resist), bone health is a serious matter. We need to keep our bone density high and our bone flexibility good, in order to protect our skeleton and our whole body from injury.


So why does bone density decrease in menopause?


One of oestrogen's many roles is supporting our bone density. It does this because oestrodial (one of our main forms of estrogen in the body) slows down bone resorption. When oestrogen levels lead to ovulation and we form progesterone, progesterone stimulates bone formation. So our menstral cycle is very impactful on our bone health and when we start to have anovulatory cycles in peri menopause and then no cycles in menopause, there is an impact.


On top of this, peri menopause and menopause are known inflammatory states for the body, which increases reactive oxygen species (ROS) and without adequate buffer from antioxidants (think eating the rainbow), it encourages the break down of bone.


Phyto-oestrogens can be helpful, found in flaxeeds and soy, as they help to support estrogen balance and promote bone health.


Also key nutrients are important to have in the diet:


  • Calcium

  • Magnesium

  • Vitamin D

  • Minerals


But don't forget activity also!


Weight training and resistance training is hugely important in midlife as muscle decline is linked to a decline in longevity. But it's also crucial to stimulate bone building over bone resorption too, so lifting weights for 30 mins 3-4 times a week would be hugely beneficial for your bone health and your muscle development too.


What about bone flexibility?


Something not hugely spoken about is that part of bone's structure is collagen and that gives bones its flexibility. It's not enough that they are only strong, they have to have some "give" also, so that if you have a fall, there is an element of "flex" before a break or fracture.


Collagen is great for this and can be easily sourced and added to a hot drink for example, as further support.


How can I test?


You can ask your GP or book privately for a DXA scan. It is the gold standard in testing.


If you have a diagnosis of, or are concerned about, osteopenia and osteoporosis, do book a 1:1 Consultation and I can support you.



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