Mar 10
19
Menopause myth #6: My bones will be brittle
Exercise is one of the best ways to improve the bone-strengthening situation after taking a good calcium supplement. Exercise puts stress on your bones, which is good. Stress forces the bone tissue to absorb calcium and promotes remodeling, so it gets stronger.
Exercise also stimulates the muscles around the bone so that the muscles get stronger and provide more support for your bones. It also lessens the chance of falling and having a fracture by training the muscles to respond quickly to a trip or accident.
Weight bearing exercises (exercises that put stress on your bones) are one of the best ways to help your body build bone. If you have osteoporosis or your bone density is getting low, the combination of weight-bearing exercises and calcium supplements (with Vitamins D and K and magnesium) will prevent further bone loss. Calcium also helps with regulating your sleep, your moods and helps with proper muscle function.
Good weight-bearing exercises include walking, jumping, ice skating, running, skipping, ball sports, running up and down stairs, digging in the garden, aerobics and tennis. The aim should be for 20 minutes a day, three times a week. (If you haven’t been doing any type of exercise program, check with your Health Practitioner before making any drastic changes.)
Some say dairy products are the best source of calcium. If I were going to drink or use milk, I would try to always buy organic to avoid all the hormones and antibiotics that are in milk. Some people seem to be allergic to dairy but aren’t aware of it. And most of us after a certain age are lactose intolerant, meaning we can’t digest it properly.
A variety of veggies are calcium rich, but the fiber in vegetables make it harder for the body to extract and use the calcium in them. With a good supplement, you know how much you are getting on a daily basis.
As mentioned, make sure your supplement also has Vitamin D and Magnesium added in. Magnesium prevents bone loss by playing an active role in bone growth. It also supports nerve cell communication (preventing wild mood swings), helps regulate blood pressure and aids in muscle contraction.
Seek out a knowledgeable Health Practitioner or Health Food store to find out what is recommended. There are big differences in vitamin and mineral supplements, the ways they are processed, etc.
As little as fifteen minutes of sunlight a day can help the body soak up some calcium. Vitamin D is important to your body’s ability to absorb calcium and sunshine helps your body make Vitamin D.
Reasons and prevention for falls:
1- Poor balance due to weak muscles, low blood pressure, ear problems or other conditions. Exercise (or yoga) keeps muscles strong and improves balance.
2- Poor eyesight, making it harder to take notice of hazards such as a bump in your path or a cord in the way. Take care of your eyes, getting them tested regularly. Make sure to have good lighting in your home.
3- Footwear. Make sure your footwear fits correctly and has good support.
4- Hazards at home- Mats, carpets, rugs should lie flat without curled up edges. Make sure electrical cords are not hanging or lying where you walk.
5- Bathroom Have handrails to help you in/out of the shower or bathtub. Use non-slip mats to avoid wet surfaces.
6- Hazards outside of the home Uneven pavements, slippery mall floors, steep curbs. Keep your yard free of clutter
Sheri Goddard is a professional Health and Wellness Coach, specializing in women who are going through menopause or perimenopause. As a coach, mentor, teacher and author in the field of natural health and wellness, she began searching for reliable information when she began going through the “life change” herself, and has published an eBook as well as a blog to help women sift through the myths and truths of menopause.
Read more from Sheri’s blog at The Menopause Coach
