-Eating For Healthy Bones. No doubt about it, nutrition is important when it comes to bone health. You will want to add bone-building foods like those rich in vitamin D and vitamin K to your diet. Vitamin D is essential in helping our bones metabolize calcium. You can get vitamin D through exposure to the sun, supplementation, and adding foods like egg yolks, salmon, yogurt, cheese and oranges. Vitamin K is associated with higher bone mineral density, which can help to reduce the risk of bone fractures and excessive bone loss. Eat more foods like sauerkraut, kimchee and aged cheeses to increase your vitamin K intake.
-Exercising To Build Muscle and Bone Mass. Bones adapt to stress, and the more we stress them, the stronger they become. That is why strength training exercises are so important to healthy bones - you can not only maintain bone strength, but actually increase it when you incorporate strength training to your routine! Begin by adding light weights to your workouts where it makes sense, and increase the weight every few months. Also try one of my strength training routines or adding strength training with resistance bands, which help promote healthy bones, increase muscle mass (so important as we get older!), and can help to maintain a healthy weight. Try doing these workouts 2-3 times a week for best results.
-Managing Inflammation and Gut Health. Inflammation has recently been linked to bone health - when the gut isn't working properly due to inflammation, our bodies don't always absorb the nutrients needed to protect our bones. That's why making gut health and living an anti-inflammatory lifestyle are key! Talk with your doctor about probiotics, and lessen your intake of sugar, refined carbs and caffeine, and replace with whole, fresh fruits and veggies and omega-3 rich foods like salmon and walnuts.
Regardless of the steps you take to help keep your bones healthy as you approach or go through menopause, always talk with your doctor! She can recommend specifics to help you go through this transition easier, including prescriptions and lifestyle suggestions to help balance your hormones. I hope these suggestions help you build stronger bones - you are worth it!
Let's live FIT, HAPPY, and HEALTHY - together!!