Kerryn Boogaard Kerryn Boogaard
Beverly Goldsmith Beverly Goldsmith
Zoe Bingley-Pullin Zoe Bingley-Pullin

A Woman’s Guide To Improving Bone Strength During Menopause:

How can you combat the effects of bone loss?
By Expert Tips
Date: March 16 2017
Editor Rating:
Bone loss menopause cover

From the age of about 35 years old, it is natural for women to gradually lose bone density. However, after menopause, bone loss intensifies. In the five to seven years that follow menopause, women can lose up to 20 per cent of their bone density. This is quite a startling statistic. In this post, we are going to take a look at the reasons why bone loss speeds up after the menopause, as well as providing some top tips on the steps to take to improve bone strength, including using natural algae calcium.

Why does bone loss speed up after the menopause?

Oestrogen is a female hormone that helps to protect bone strength. Once you have gone through the menopause, your levels of oestrogen will start to fall, and this is why bone strength also depletes. As you are producing fewer hormones, it has a negative impact on your bones. The longer you have oestrogen, the better it is for your bones. This means that if you have a premature or early menopause, it will have a worsening effect later on in life. This is why it is even more important to take the steps to keep your bones strong.

How to keep your bones strong after menopause

There is no way to entirely halt bone loss once you have experienced the menopause, however, there are steps that you can take to slow bone loss down. This is the perfect time to review your lifestyle and your diet. A few simple changes can make a lot of difference, and we have some suggestions for you below.

  • Natural algae calcium – The first suggestion is to add natural algae calcium to your diet. This is a whole food, which is proven to increase bone density. Clinical trials have shown that there have been improvements noted in people as old as 80 years old. You are probably already aware of the fact that calcium is good for bone strength, and this is a good way to ensure you get the right dosage.
  • Quit smoking – If you currently smoke, now would be a good time to stop. Of course, there are many benefits to gain by quitting smoking, however, did you know that cigarettes are linked to a higher risk of osteoporosis?
  • Vitamin D – It is important to make sure you get enough vitamin D. During the summer months, sunlight on your skin can trigger the production of vitamin D. However, during the winter months it is advisable to take a vitamin D supplement to get the dosage you need. Food sources of vitamin D include breakfast cereals fortified with vitamin D, eggs and oily fish. Nonetheless, getting enough vitamin D from food alone is very difficult.
  • Diet changes – It is important to eat a balanced and healthy diet, which includes vitamin D and calcium. This will help you to maintain healthy bones after the menopause. Excellent food sources of calcium are cheese, yoghurt, milk, tinned fish with the bones in, dried fruit, seeds, nuts, and green, leafy vegetables, but not spinach.
  • Stay active – Last but not least, it is important to stay active in order to protect your bones. You should try to do a minimum of 150 minutes of moderate-intensity activity every week. You can split this into 15 bouts of ten minutes if you prefer. There are many different activities to enjoy, but resistance exercises and weight-bearing exercises are especially important. Also, you should try to avoid sitting for long periods of time, for example, sitting at the computer for hours or watching TV.

Hopefully, you now have a better understanding of why bone density decreases, and how to improve your bone density, even after menopause.

Share This Tweet This Email To Friend
Recent Comments
2 Total Comments
MTMTT says: 2020 09 17

먹튀검증 Hello! Nice to meet you. 먹튀검증First of all,안전놀이터 thank you very much for 토토사이트providing us with this variety of information. 꽁머니I think it’s information that can be used in many ways.안전놀이터 I can’t imagine how much effort you’ve made to write this. 스포츠중계Thank you for your hard work.꽁머니 I would appreciate it if you would continue to provide us with such information.

MTMTT says: 2020 10 07

가장 확실한 먹튀검증 커뮤니티Hello, I really enjoyed reading your post. 먹튀검증 It’s very helpful for me. 먹튀신고 Actually, 먹튀 my friend recommended this article. 먹튀검증업체 My friend recommended me 먹튀커뮤니티 to read it 먹튀사이트검증 because it is really good. 먹튀사이트 So I read it, 메이저놀이터 and it was really good. 메이저안전놀이터추천 I think I did a really good job reading it. 메이저놀이터추천 Actually, I’m doing something similar to you. 메이저놀이터 It’s not exactly the same, 사설토토 but we have a lot in common. 메이저사설토토 As for what I do, 사설토토사이트추천 I have uploaded 사설토토사이트 a lot of posts on my website. 사설놀이터 If you’re interested,안전놀이터 please visit 토토안전놀이터 and read it. 안전놀이터 You won’t regret it. 토토사이트 Above all, 토토추천 I’m so glad to 메이저토토사이트 meet someone who is doing something similar. 먹튀없는토토사이트 I hope you will continue to upload good contents like the current post. 토토사이트추천 Thank you. 토토사이트 Have a nice day. In addition, 먹튀검증 COVID-19 is becoming a problem all over the world these days. 안전놀이터 I hope there’s no harm to you and your family. 토토사이트

View All Comments
Post a Comment
* your email address will not appear

Please enter the word you see in the image below:

Post a Comment
* your email address will not appear

Please enter the word you see in the image below:33343

Your Comment has been posted
Related Articles
How come women in their 50s stop having babies? And…
Read more
How to make sure your future quality of life isn’t…
Read more
Cry babies

Dry your eyes!
The newest additions are on their way from the Babies who cry real tears!


Latest Tech Used In Shipping Containers
Read how the shipping industry has revolutionised

Motherpedia cover-2

Win 1 set of a 4-book hardcover illustrated boxed set
Barbara Murray’s new 4-book Sound Stories is perfect for parents and educators and could assist with NAPLAN results

Motherpedia cover (4)

Where to celebrate Oktoberfest Australia
Get ready for this celebration!

Motherpedia cover-4

A Fortnight of Foodie Experiences at East Village
A taste of East Village. What's in it for me?

Globber my too fix up cover

We Try: Globber My TOO Fix Up
A scooter that grows with your child

Throw a winning cricket pitch

3 Steps to a Winning Backyard Cricket Pitch
Ex-Adelaide Oval legend curator Les Burdett shares his tips for getting your backyard cricket pitch test match ready this summer

A bike that follows your kids life cycle - motherpedia - cover

A Bike That Follows Your Kids Life Cycle
Check out the Bunzi 2-in-1 gradual balance bike!

Moonlight lifestyle

Moonlight Cinema to bring…
Moonlight Cinema announces brand new Western Sydney venue

Screen shot 2019-11-26 at 8.29.12 am

Your Magical Christmas Wonderland…
Adventure park is about to light up the night sky with its "Christmas Festival of Lights"

Screen shot 2019-11-21 at 11.11.36 am

The Preston Market Gets…
It's time to feel pumped up for the holiday season!


Bunnings team members get…
Help raise funds by buying a snag or donating at your local store.