Take charge of your bone health during menopause
As oestrogen levels deplete the bones can loose their density. Its important to maintain strong bones during perimenopause and post menopause to prevent osteopenia and osteoporosis developing.
Osteoporosis is a condition in which the bones become weak, porous, and prone to fracture. It is the most common bone disease and is preceded by osteopenia, in which bones have lost mineral density to a less severe degree.
There are four things you can do to protect your bones
Weight bearing exercise to include metabolic performance and yoga to improve strength and bone density.
Calcium rich diet to include green leafy vegetables, soya beans and tofu, nuts cheese, fish, dairy, almond and soya milk.
Take vitamin D as its important for calcium absorption
Reduce alcohol intake, since alcohol contributes to bone loss. No more than fourteen units a week. Even better try two or three alcohol free days a week.
In terms of menopause health and guidance, practising gentle weight bearing yoga exercises will help to sustain strong healthy bones. Focusing on poses to strengthen the muscles that support a neutral spine will improve posture, encourage weight-bearing in all the limbs, and promote balance.
Practising yoga every day can not only help to strengthen the bones but also reduce the risk of osteoporosis. Bone problems become more prominent in post menopause.
Here are six strong yoga poses you can add into your daily routine to improve your bone health.
From left to right..
Melting heart pose strengthens the spine and upper body, especially through the shoulders and arms
Downward facing dog is a great weight bearing pose for the whole body and in particular it strengthens the upper body.
Split dog is highly effective in strengthening ankles, toes and knees while stretching the shoulders, back and calves.
Half moon improves balance, overall muscle strength, mobility and helps to develop and maintain strong legs, glutes, quads and hamstrings.
Revolved wide-legged standing forward fold stretches and strengthens the upper back and shoulders. Also the twist through the torso keeps the spine healthy by rotating the spinal joints and their surrounding muscles.
Tree pose improves balance and stability in the legs, strengthens the ligaments and tendons of the feet, strengthens and tones the entire standing leg, up to the buttocks and assists the body in establishing pelvic stability.
If you would like to learn more about protecting your bone health, managing and easing your menopause symptoms my next menopause yoga workshop will be on Sunday 17 October from 10:00 - 12:30. I will be holding a safe space live online with a menopause expert GP and nutritional therapist.
Please join us and take advantage of this early bird opportunity to book your spot.
I'm Annie Moore Menopause Yoga and Mindful Meditation coach with a passion for helping women transition through their menopause with ease and comfort. Find out more on my website here.
Hatha Yoga YTT 200 & Yin Yoga YTT 40 -Yoga Alliance UK. Tibetan Buddhist Meditation -BSY. Minddfulness Coach - Centre of Excellence. MYTT 40 Menopause Yoga - BSY & Yoga Alliance.