Preventing osteoporosis in menopause part II

With the advent of menopause, women can be prone to osteoporosis or loss of bone density. In Part I of Preventing osteoporosis in menopause, we discussed diet and exercise as measures that can prevent bone loss. Here are more helpful modalities to promote bone health:

Supplements
Calcium alone is not sufficient for bone health. Vitamin D3 is also important. Since we all started using ginormous number SPF sunscreen, guess what has happened to most Americans as an unintended consequence? We are deficient in Vitamin D, an essential nutrient for making and keeping our bones. Yep, sunshine converts cholesterol in skin to Vitamin D. (Proves once and for all, moderation in all things is a good way to live.) Light skinned people may create enough Vitamin D with 30 minutes of sun exposure a day. Those with more melanin need longer. Or we need supplementation. How much supplementation? Depends. Have your Vitamin D level tested and work with your trusted health care practitioner/partner to determine what is best for you.

Hormones
There is so much contradictory information about estrogen building bones, estrogen being unimportant in bone health, progesterone being the real bone health hormone, progesterone being unimportant and unnecessary. If they are indeed beneficial, there may be very real risks to HRT (Hormone Replacement Therapy). Studies are being done, but the jury is still out.

Bioidentical hormones are promoted as less risky and more usable by the body, but definitive studies have not been done. The safest course of action is to assume that risks might be similar to traditional HRT (Hormone Replacement Therapy.

This is where you can work with your trusted healthcare advisor to find the best solution for yourself. If you are considering hormone replacement, have your hormones tested first to determine your baseline. Saliva testing worked much better for me than blood testing – perhaps both will give a fuller picture.

Stress Reduction
Last, and certainly NOT least, stress level has been shown to adversely affect bone health. While it may seem that the Big M is nothing but stress sometimes, take care of yourself. Curl up with a good book, take a bubble bath, sit quietly under a tree.

Don’t put it off and don’t put anything ahead of your "me" time. One of our Venuses calls it "exercising my me muscle". And if anyone asks you what you are doing? Tell them you are boning up on health and wellness. Don’t wait until you get your bone scan to start exercise and relaxation. Do it now. Goddesses’ orders.

Sources: Menopause Goddess Blog
Women To Women