I’ve discovered that this is your moment to reinvent yourself after years of focusing on the needs of everyone else. 

Oprah Winfrey

Introduction:

Do these wise words by Oprah Winfrey sound like something you need to hear right now?

Success without setbacks is impossible. When you first stepped out into the menopause transition, you may have been warned about the extreme symptoms.. 

The time has come to take control and minimise the effects of this hormonal shit show on your bone health.

Read on to learn how you can use simple strategies to help maintain bone health.

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#1. Take Stock of your current health

The menopause transition does not appear out of thin air.

Life has a sense of humour and likes to kick us down when we are already struggling, but chances are if you take stock of your menopause transition and follow the easy steps highlighted here you can reduce the impacts and  see the warning signs.

Hindsight is 20/20, but with a little bit of work, you can make sure the inevitable decline in your hormone profile does not impact too heavily on your bone health.

#2. Damage Control

Is the possibility of further bone health complications having a broader effect on you, your life? 

Don't panic. No, seriously, this is not the time to stick your head in the sand and ignore what is happening. Those female hormones that have supported you are on the wane, that we know. We know that oestrogen has helped to maintain bone density and progesterone has influenced bone formation, up until the onset of menopause.

You can, however, take steps to reduce the effects of this hormonal shit show on your bone health.

Top Tip: Knowledge is power when it comes to your future bone and overall health. 

If you followed a specific diet, exercise plan in the past you can implement some of these strategies again to improve your bone health outcomes. What do you have to lose?

#3. Accept support

I know you feel like you are the  only woman going through this intensity of a transformation, but that is not the truth, all women will enter into the menopause transition at some point, the intensity and the severity are the unknowns. 

Instead, if you join Menopause Midlife and all the ****,  you can expect the community support of women at the same life stage as yourself.

For example:

Continuing with exercise, combined with a healthy balanced diet  can maintain bone integrity for longer.

#4. Future Planning

Now that you know how to maintain bone health for longer, it is time for you to create the lifestyle changes that will help maintain this. 

Remember: The menopause is an inevitable transition, and you are not weaker just because it has happened to you. All you can control is how you deal with this transition.

Steps to maintain and improve bone health:

Diet and Nutrition:               

Your body needs calcium and vitamin D. Are you getting enough?

The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:

• Spinach

• Kale

• Okra

• Collards

• Soybeans

• White beans

• Some fish, like sardines, salmon, perch, and rainbow trout

• Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

Foods that provide vitamin D include:

• Fatty fish, like tuna, mackerel, and salmon

• Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

• Beef liver

• Cheese

• Egg yolks

To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has about 570 international units (IU).

Exercise and Physical Activity:

During weight-bearing activity, the muscles and tendons apply tension to the bones, this then stimulates the bones to produce more bone tissue. The bones then become stronger and more dense and so reduce the risk of osteopenia, osteoporosis, and fractures.

It is imperative to choose an exercise plan and regime that you enjoy. When you enjoy an activity you are more likely to repeat it and make it a regular occurrence.

Lifestyle Choices:

Time and time again you will hear this one. Reducing the amount you smoke and the amount of alcohol you consume will have a positive effect on all aspects of your health.

Medical Approaches:

At some point you may want to consider HRT or other medicinal solutions. I am not a medical practitioner so if this is a route you want to consider seeking a medical professional for support and advice.

#5. Act, Don't React

Action is the mother of success.

Understanding how menopausal hormones affect bone health is a vital step in the journey to maintaining overall well-being during this transformative phase. By recognising the impact of hormonal changes and taking proactive steps to support bone health, you can navigate this transition with resilience and strength.

Oh, hi, want a freebie to help you with this step? You've got this! My downloadable guide  will help you start your day the right way to succeed..

Click here to download Morning Rituals for Menopause Mastery now >>

How can Menopause Midlife and all the **** help you on your menopause transition?

Are you still flailing a little or want just a bit more help to get you back on your feet after the menopause transition has derailed you?

No problem! You did see the Morning Rituals for Menopause Mastery above, right? We worked super hard on the guid  and want to make sure you get the most out of your day.

At Menopause Midlife and all the ****, we pride ourselves on a completely understanding and supportive community.

That means you don't have to go through this sometimes debilitating lifestage on your own.. That's what we're here for.

Join our FREE Facebook group here. 

We can't wait to hear from you. 

And did you see our post on Menopause Hormones and Heart Health.

Other resources to help you get started with your menopause journey

Your Menopause Self-Mastery Checklist:

Here is a quick checklist for you to think about when taking back control and getting back on track during your menopause transition.

• Embrace self-care during menopause

• Develop resilience through menopause

• Goal-set to thrive through menopause

• Join a supportive community Menopause Midlife and all the ****

• Nurture healthy relationships during menopause

• Leverage emotional intelligence for menopause well-being

• Self-reflect and monitor personal growth throughout your menopausal transition.