7 ways to build healthy bones after menopause

Sometimes it is good to take stock of your health and see where you can make changes or improve. One of these areas is your bone health and ladies, you’ll know what we’re talking about here.

Our bone density peaks at about age 30, and then it goes down from there, not the least bit helped by menopause. Menopause depletes your oestrogen, and the less oestrogen you have, the more your bones break down, putting you at risk of osteoporosis.

But you don’t have to feel like there’s nothing you can do if you are post-menopausal and do or don’t have osteoporosis. There are plenty of things you can do to maintain your bones and help to strengthen them.

Here 7 ways:

1. Bone exercises

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Try walking or jogging if you can, to build bone density. Strength training i.e. weights will be effective if combined with a healthy diet.

2. Reduce sugar intake

Sugar is like a thief of good nutrients, the ones needed to build strong bones. Try sugar alternatives in your tea, coffee and baking such as stevia or xylitol.

3. Increase your magnesium

One of the most important minerals in your body, magnesium helps you to absorb calcium and create strong bones, however many people have a magnesium deficiency. Foods such as dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yoghurt, bananas, dried fruit and dark chocolate all contain high levels of magnesium.

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4. Jump up and down

You might think this sounds dangerous but actually, rebounding is one of the safest and most effective exercises you can do. Simply jumping on a mini-trampoline challenges every cell of your body.

5. Train your brain

This might seem like it has nothing to do with your bones but improving your neuroplasticity through brain training, specifically touch, can improve your balance. This in turn can stop falls, which damage your bones and make it harder to recover. Try walking around bare foot on different surfaces every day.

6. Boost your calcium consumption AND vitamin D

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Vitamin D helps to absorb calcium so it’s important to have a balanced amount of both in your diet as they are essential for development of bones. And you don’t have to eat dairy, there are plenty of non-dairy sources of calcium including beans, salmon, kale, almonds and oranges.

7. Consume less caffeine

While there are benefits of consuming caffeine, it’s not that great for our bones. One study showed that drinking more than two cups of coffee per day accelerated bone loss.

 

Tell us, how do you keep your bones strong?