Make Bone Health A Priority

With all we have going on with perimenopause and menopause, maintaining good bone health may not seem like a priority. But how we take care of our bones now has a big impact on our physical function and confidence later on. In menopause, our bones begin losing the protective effects of estrogen, and we start to lose bone faster than we can replace it. Women can even lose up to 20% of their bone mass in the five to seven years following menopause! In fact, one in four women experience enough bone loss to end up with osteoporosis, a condition that leaves our bones porous, brittle and fragile. If we don’t take risks to offset this loss, we risk joining the 40% of US women over 50 who suffer an osteoporosis-related fracture.

Poor balance can play a big factor in this risk!

At the same time that bone loss accelerates, we also lose muscle mass, which causes our metabolism to slow down and our body composition to shift. We’re losing muscle and gaining fat! This can mean unwanted pounds…in all the wrong places! And, cutting calories alone isn’t going to be enough to deal with the problem. The combination of extra belly fat and weakened abdominal and back muscles affects our posture. Over time, shoulders hunch, belly and hips tilt forward, and our upper back rounds. Needless to say, it’s difficult to feel good about yourself when you’re walking around all slumped over! You’re more likely to feel irritable, depressed and tired.

How To Build Muscle and Shrink Fat

Your best defense against this downward spiral is to stop it at its source — this means building muscle mass to protect pone density and boost metabolism. It also means strengthening the abdominals and back muscles so you can walk tall and proud! I’ve designed a strength training program specifically for women in perimenopause or menopause to help with exactly that. By following my Body Boomers Moving Through Menopause strength-training routine 2-3 times per week, you will:

• Increase metabolism
• Improve posture
• Protect your bones

The Moving Through Menopause routine targets hips, wrists and spine, which are especially vulnerable to fractures later on in life. I’ve also included balance exercises which provide additional protection against falls. Following this strength-training routine will give you increased metabolism puts the breaks on out-of-control weight gain. Remember, some weight gain is okay as we age! But don’t pressure yourself to have the body you did when you were in your 20’s and 30’s — that extra stress is not worth the energy that it robs us of! Find a weight that you can live with and then start to enjoy the good health that your efforts bring.

Calcium Each Day Helps Keep Brittle Bones Away

The best thing you can do for your muscles and your bones is combine strength training with a good supply of bone-strengthening nutrients. Perimenopausal women need 1000 mg of calcium each day, and 1200 once they reach menopause. If you’re not getting enough calcium from your food sources, think about taking supplements. Make sure to take your supplements in two divided doses (500-600mg of calcium citrate in each dose) during the day with meals. To ensure best absorption, also include these supplements in your daily routine:

• At least 500-1000 IUs of vitamin D
• 500 mg of magnesium
• 3 mg of boron
• If you have increase belly fat,  high blood pressure, high triglycerides, low levels of HDL cholesterol, or constant hunger, it may signify insulin resistance, and doctors may recommend 400 micrograms of  chromium twice daily.

You also want to limit the things that rob your body of calcium, including:

• Excess protein and meat
• Sugar
• Salt
• Coffee
• Alcohol
• Cigarettes

If you’re drinking 2-3 cups of coffee each day, you may be literally peeing your bones out! So, let’s start protecting your bones and increasing your metabolism. Don’t miss the 3-minute strength training routine in the video above to increase bone density, improve your posture, add contour, and devour calories!