Osteoporosis Menopause and You – How to Stop and or Prevent Bone Loss

by Laura Ramirez on July 19, 2011

Osteoporosis, menopause and bone loss often go hand in hand. Since most women don’t want to suffer from the painful, debilitating disfigurement of osteoporosis symptoms, they need to consider making important lifestyle changes as early in their lives as possible.ᅠ

I once read in an article that 25% of your bone density is created when you’re a teen. Of course, for some people this is the most unhealthy period of their lives—a time when they can eat whatever they want without fear of weight gain and so they’re stuffing themselves with hot dogs, hamburgers, candy bars and probably worst of all, a variety of sodas.ᅠ

Although you can’t make up for what you did as a teenager, you can take a serious look at dietary and lifestyle habits now that may be robbing you of healthy bone density.ᅠ

Don’t freak over recent scare headlines about a controversial new calcium study (stroke? heart attack?). Frankly, even experts found it confusing. Truth is, most of us need more than we get from food to keep our skeletons strong. If you’re pretty average when it comes to calcium, you get less than 700 mg a day. That’s not enough.

Premenopausal women, start now. While you lose up to 20 percent of your bone density in the first five to seven years of menopause, thanks to the drop in estrogen, get serious sooner. Shifts in other hormones before menopause can erode bones fast. If you choose hormone replacement, make sure you add two baby aspirins, plus the calcium, magnesium and vitamin D-3ᅠ
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Osteoporosis menopause and bone loss do not have to be your destiny. Here are some tips that will help:

Take calcium, magnesium and vitamin D3 daily. These supplements are known to build bone strength. Most doctors recommend around 1200 mg of calcium per day along with the proper amount of magnesium which is 400 mg. If you take more or less calcium, then adjust your dose of magnesium accordingly. In order to be properly absorbed, calcium must be taken with magnesium.

Get your D3 levels checked to see if they are low. Depending upon the test results, you may need anywhere from 1200 iu to 5000 iu per day to get your levels up to normal. Sitting out in the sunshine for 15 minutes every day is another great way to get your D3.

Get a bone density test when you are young, so you’ll know what consitutes a healthy bone density value for you at the peak of health. If you haven’t done this, do it now, so you’ll have a basis for comparison to determine if your health protocol is working. You don’t have to go to your doctor to get a bone density screening. Often you can get these done for free at women’s health expos.

Share your strategies for bone health. Teach younger people in your life the importance of good food and staying away from sodas (which are known to leach calcium from the bones.) Remind them that they are building the bones that they will have in their later years today. Scare them a bit if you have to. Point out people who are stooped in posture and ask them if that’s how they want to look in their later years. Creating healthy lifestyle habits now will make a world of difference in their future.

Take a look at supplementing your body with bioidentical hormone therapy. More than calcium, it is natural hormones (especially estrogen) that create the bone density that will serve as a strong framework for our bodies throughout our lives.

What are your strategies for osteoporosis, menopause and other related issues? Share what has worked for you with other women.

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