Perimenopause and Osteoporosis

Tips for Prevention

Osteoporosis is preventable.

• Eat a diet high in calcium and vitamin D.
• Do weight-bearing exercise on a regular basis .

Calcium

Since 1997 the National Academy of Sciences (NAS) has suggested that people over age 50 get 1200 mg of calcium daily. You don't have to eat dairy products to get the calcium you need. Some of the other foods that contain high levels of calcium are:

• Ccanned fish with soft bones such as salmon
• Dark green leafy vegetables
• Calcium-fortified foods like orange juice, breads, and cereals.

If using calcium supplements, use either calcium carbonate or calcium citrate. The citrate has been reported to relieve vaginal pain during perimenopause. See my special report on relieving vaginal pain for more information.

Be careful not to take over 2500 mg of calcium a day or you risk developing kidney problems.

Note: Also be sure to get enough magnesium - at least half the amount as calcium for proper balance.

Vitamin D

Your body uses vitamin D to absorb calcium. Being out in the sun for a total of 20 minutes every day helps most people’s bodies make enough vitamin D. You can also get vitamin D from:

• Eggs
• Fatty fish (such as salmon)
• Cereal and milk fortified with vitamin D.

If you think you need to take a supplement, current guidelines are 400 IU. Do not over-take Vitamin D supplements as you may cause liver damage.

Exercise

Exercise makes bones and muscles stronger and helps prevent bone loss. Doing weight-bearing exercise (such as walking or lifting light weights) four times a week is optimal for preventing osteoporosis.

You don't have to run a marathon to succeed with exercise or experience the benefits. A 10 minute walk will help. Or a five minute walk. SOMETHING. ANYTHING. Just get your body moving. We aren't meant to be sedentary creatures. Bodies are made for movement.
If you have other illnesses or disabilities that prevent you from doing certain exercises, speak to your doctor or physical therapist. There are many ways to move your body.

Stretch every morning before getting out of bed. Muscles need to be moved around to help support your back and neck. The stretches depicted below have been recommended by a physical therapist, and shown to really help. You can (and should) do these in bed every morning and evening.

See my stretching article for two quick and simple stretches that will make a tremendous difference in your lower back if done every day. As always, please check with your physician or physical therapist before doing these stretches.

Perimenopause & Osteoporosis

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