OSTEOPEROSIS & OSTEOPENIA

After my last post about why you are more susceptible to osteoporosis in your menopause years. Here's a positive post on..

WHAT CAN YOU DO to prevent developing osteoporosis and osteopenia

EXERCISE - LOAD YOUR BONES!

Regular exercise is important to everyone, but as you approach menopause, it's really important to include both weight bearing and resistance exercise into your week. You need to think about LOADING YOUR BONES to increase their strength.

BODY WEIGHT EXERCISE

Think squats, lunges, push ups, planks, tricep dips, walking, running...

RESISTANCE EXERCISE

Using weights. If using lighter weights make sure you increase your repetitions. Heavy weight, less repetitions

NUTRITION

Eat calcium rich foods. Such as...

Leafy green vegetables

Dried fruit

Tofu

Dairy products, such as milk, cheese and yoghurt

VITAMIN D - Vitamin D helps your body absorb calcium

Good dietary sources of vitamin D include:

Oily fish, such as salmon, sardines, herring and mackerel

Red meat

Liver

Egg yolks

Fortified foods

You can also get vitamin D from the sun, so get out and have a walk in the sunshine!

Stop smoking and drink less alcohol .