Part 2: What can be done to optimize health before menopause? (Yes, we can talk about this)

You can be strong and healthy when you get there.

Today we focus on the second of four key areas to focus on in the years before menopause, and beyond.

Increase bone density

Invest in your bone density up front, before it becomes a problem area

WHY?

• Like muscle, bones are a living tissue that become stronger in response to weight-bearing and resistance exercise

• Optimize bone density before hormone decline, while it is still possible to increase your base

• After hormone decline, the goal is to maintain that base for a long as possible

• Having a bigger base gives a bigger buffer from osteopenia and osteoporosis

• In the event of a fall or accident, stronger bones are less likely to break

HOW?

• Incorporate weight-bearing and resistance exercise while it is still possible to boost bone density - provide the stimulus

• Weight-bearing exercise = walking, running, dancing, playing tennis

• Resistance exercise = strength training with weights, machines, or bands

• Get a balance of healthy protein, fats, and sources of Calcium and Vitamin D (veggies) - provide the building blocks

• Incorporate dietary sources of calcium and vitamin D

• Consider checking your vitamin D level to ensure you are not deficient

• Consider a DEXA scan to see where your bone density starting point is

Invest in your bone density up front, before it becomes a problem area. Provide the stimulus (weight-bearing and resistance exercise) and building blocks (healthy protein, fats and sources of Calcium and Vitamin D) to boost and maintain this living tissue and your strength and resilience.