April 3, 2025 • 20 mins
Bone and Muscle Health During Menopause: What Every Woman Needs to Know
Welcome to today's episode, where we’re diving into a topic that doesn’t get nearly enough attention: bone and muscle health during perimenopause and menopause. Did you know that bone loss can accelerate during menopause due to declining estrogen levels? And that your muscle health plays a vital role in preventing fractures and maintaining strength as you age?
In this episode, we cover:
✓ Why bone health is essential for long-term wellbeing
✓ The hidden risks of osteoporosis and how to screen for it before age 65
✓ How hormonal changes impact muscle mass and strength
✓ Simple, actionable steps to add resistance training to your routine
✓ The role of nutrition — including the best foods for calcium, vitamin D, magnesium, and collagen
✓ Why hydration and gut health are critical for strong bones and healthy joints
You don’t have to wait until you experience a fracture to start caring for your bone health. Empower yourself with knowledge and take proactive steps today to stay strong, active, and resilient for years to come.
Best food choices for bone health –
Dairy – plain yogurt, kefir, cottage cheese, cheese and milk
Leafy greens – kale, collard greens, Bok choy, spinach, Swiss chard
Fatty fish – salmon, tuna, sardines, and mackerel
Eggs
Nuts and seeds – almonds, sunflower seeds, pumpkin seeds, sesame and chia seeds
Fortified foods – milk alternatives, some orange juice is fortified with calcium and cereals are often fortified too.
Legumes – black beans, lentils and chickpeas
Whole grains – quinoa, brown rice, farro
Protein rich foods – chicken, turkey, beef, tofu, edamame, bone broth
Don’t forget to like, comment, and subscribe for more empowering conversations on women’s health! And if you found this episode helpful, share it with a friend who might benefit.
When you're ready, here are 3 ways I can help you to feel your best during perimenopause and menopause:
1. Want more science-backed health tips? Click here to sign up for my free weekly newsletter for practical advice on navigating menopause with confidence:
2. Click here to get the free guide: 5 Natural Ways To Reduce Menopause Symptoms.
2. For more information about Lynda and how she supports women on their health journey, click here to learn more.
3. Interested in seeing if nutrition coaching with Lynda is right for you? Click here to book a free discovery call with Lynda.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello, and welcome to anotherepisode of Joyful Menopause,
where we talk all things women'shealth.
Today we're diving into a topicthat often doesn't get the
attention.
It deserves bone and musclehealth during perimenopause and
menopause.
Bone health doesn't seem superexciting and it certainly isn't
one of the symptoms that I havewomen coming to me often to help
(00:20):
resolve.
But I'm sharing this topic todaybecause I believe that every
woman deserves to feel strong,vibrant, and resilient as she
moves through menopause andbeyond.
And bone and muscle health playsan important role in that by
understanding your body andmaking informed choices, now you
can maintain your independence,prevent injury, and feel your
(00:41):
best for decades to come.
So let's get started.
Menopause doesn't have to feellike you are living in someone
else's body.
Your host, Linda Enright, hasspent the last 25 years helping
women to thrive in midlife.
Here you'll find science-basedpractical advice that you can
start using today to get realresults for your health.
Welcome to Joyful Menopause.
(01:04):
Osteoporosis is silent.
You likely wouldn't know youhave it until you break a bone,
or if you're over 65 you maybehad a bone scan, but waiting
until 65 for that scan is likewaiting for your car to break
down before ever checking theoil.
Bone loss can accelerate duringmenopause because of declining
estrogen.
Making fractures more likely tohappen.
(01:26):
I know this firsthand.
A few years ago I broke my wristand I've had several clients in
their early fifties experiencesimilar fractures.
The recovery is more than justinconvenient.
It can impact your mobility,causing lasting pain, and
affecting your independence.
But here's the good news.
You don't have to wait and justhope for the best.
There are actionable steps youcan take to strengthen your
(01:49):
bones.
So what are these steps and howcan we make them part of your
routine?
So we're gonna get into that ina little bit.
But first I want to have youunderstand a little bit about
your risk.
Let's talk about the factorsthat can increase your risk for
osteoporosis.
Some are beyond your control,but others are completely within
your power to do somethingabout.
(02:09):
So things they include reducedestrogen during menopause, lower
estrogen levels, reduce bonedensity, increasing the risk for
fracture, low vitamin D levels.
Vitamin D supports calciumabsorption.
Without enough, our bones canbecome fragile and there's other
bone supportive nutrients aswell.
In my Joyful Menopause coachingprogram, the first thing we do
(02:31):
is nutrient testing, so we cansee your personal nutrient
levels to determine where yourneeds are and what might be the
best choices, whether it's foodor supplementation, to get those
back up.
Health of your bones being oneof the reasons to do that.
Excessive alcohol consumption,alcohol blocks, calcium
absorption, and that weakensyour bones.
(02:54):
Smoking tobacco smoke containschemicals that reduce bone
density and some medicationsalso can play a role.
One that I think isover-prescribed is proton pump
inhibitors for heartburn.
That can interfere with calciumabsorption, steroids also can
reduce calcium absorption.
So those are just a coupleexamples, but again, something
(03:15):
that I always work with myclients on is looking at their
medications, seeing whatnutrient interactions might be
happening and what can they doto support their best health.
How do we know?
A DEXA scan is the most commonlyused test to measure bone
density and predict the risk offractures.
Unfortunately, again, it's oftenrecommended just for women over
(03:37):
65, but you don't have to waituntil then, especially if you
have risk factors.
Younger women can talk to theirdoctor and try to get earlier
screenings if there's a familyhistory, lifestyle, or symptoms
that may be increasing theirrisk.
In some cases, providers mightrecommend a DEXA scan if you
have a history of fractures, ifyou have low body weight or
(04:00):
certain medical conditions.
But just knowing your risk isthe first step.
The real question is what canyou do to lower that risk?
Stick with me.
We're gonna talk about howhormones, muscle health, and
your daily habits can make a bigdifference.
My mission is to help womennavigate perimenopause and
menopause with confidence byproviding practical
(04:23):
science-backed health advicethat leads to lasting change.
I want you to feel vibrant andstrong today while also taking
steps to safeguard yourlong-term health.
If you'd like more insights onnutrition, lifestyle strategies
and menopause, be sure to checkthe link in the show notes and
sign up for my weekly emailnewsletter.
(04:43):
Each week I share simple,actionable tips to help you take
control of your health.
So now let's dive into theconnection between muscle health
and hormones.
We often think about bones, ofcourse, that's what we're
talking about.
But muscle health is actuallyreally important too.
Hormonal shifts during menopauseimpact impact your muscle mass,
(05:04):
like they impact bone healthtoo.
Testosterone and progesteroneare key players in maintaining
the strength of your muscles.
Post-menopausal women oftenexperience accelerated muscle
turnover, so that means thebuilding and breaking down of
your muscles, and this can leadto muscle weakness, poor
balance, and then that can leadto a greater risk of falls.
(05:26):
The good news resistancetraining is like a secret
weapon.
It doesn't just build muscle,but it also supports bone
density.
Muscle tissue also ismetabolically active, meaning
that it helps with maintaining ahealthy weight and reducing your
risk for chronic disease.
Certainly you don't have tobecome a bodybuilder to get the
(05:46):
benefits of resistance training.
Even small consistency is thekey.
Consistent efforts can make asignificant impact on muscle
strength and then bone health.
So I want to give you fivethings that you can think about
if you're getting started withresistance training.
And then in a minute we'll focuson nutrition for the health of
your bones.
So some things around strengthtraining and resistance First.
(06:08):
Start just with body weightexercises, so you can do things
like squats, lunges, pushups,and planks.
They're a really great way tobuild foundational strength
without needing to go to a gymor having any equipment.
These exercises are really greatbecause they engage multiple
muscle groups and they can thenhelp improve balance and
(06:29):
coordination.
So it's not like you have tojust focus and isolate one
specific thing.
You can do something that'sgoing to have benefits more for
a functional approach to toresistance training.
Next thing you can do isincorporate some resistance
bands.
Resistance bands are affordable,they're versatile, they're easy
to store.
They travel really well.
(06:49):
They're nice because they cangive adjustable resistance, so
they're great for beginners.
And when you're more advanced,then you can start using a, a
thicker band or making itshorter.
So you're increasing yourstrength.
You can do exercises likesquats, banded squats, rows,
shoulder presses, all reallysimple things you can do.
(07:10):
Again, one piece of materialthat is going to be your weight.
You can also use householditems.
You can do things like waterbottles or canned goods, or even
fill a backpack with books thatcan add resistance and make it a
little harder to do these thingsand start to build some muscle.
The third thing you can do isprioritize consistency over
(07:33):
intensity.
So strength training, just twoor three times a week is enough
to see benefits and the bestpart, it doesn't have to be a
long workout, even 20 to 30minutes can make a difference.
Again, consistency is key.
Fourth thing you can do is rest,rest and recover.
Your muscles need time to repairand grow, so you want to make
(07:55):
sure that you're resting betweenworkouts and getting adequate
sleep to support recovery ofyour muscles.
And then lastly, last thing,listen to your body.
This is something I talk aboutwith everything that we do.
Pay attention to how your bodyfeels Mild muscle soreness is
normal.
That's a good thing.
Pain is not.
If you're unsure where to startor you're concerned about
(08:18):
injuries, consider getting someprofessional help.
Personal trainer, a physicaltherapist, an athletic trainer
is often a physical therapistthat has specific,, athletic
training background.
They can be a great resource,particularly if you've had any
injuries or concerned about thatas you get started or as you're
continuing to build muscle.
It takes a little time.
(08:39):
Building muscle takes time, butthe effort definitely adds up.
Strengthening your muscles islike giving your bones extra
protection.
It's an investment in yourlong-term health and resilience.
So now you have a roadmap forsome resistance training and
some things to get started, andmaybe that part you've already
got and you're already doinggood resistance training, so you
(08:59):
can always keep building onthat.
For women through the years ofperimenopause and menopause,
building muscle and havingstrong muscles is really helpful
for a lot of things inpreventing chronic disease and
weight management and all thethings we're working on.
And also, it's really good foryour bones.
So if you're just gettingstarted, gave you some ideas on
that.
If you're moving further ahead,there's some ideas too, just
(09:21):
again, focusing on rest andrecovery and listening to your
body.
But these, these choices, theselifestyle changes will further
support muscles as well asbones.
All right, so now let's shiftgears a little bit and let's
talk about nutrition.
Your bones and muscles are onlyas strong as the nutrients that
you give them.
(09:42):
So to maintain resil resilience,we need to consider a few
different things aroundnutrition.
First, I wanna talk about fourspecific nutrients that are
important for bone health,calcium, vitamin D, magnesium
and phosphorus, and also aminoacids for collagen production.
So calcium.
Calcium, we all know aboutcalcium essential for bone
(10:02):
strength and density.
Aiming to get it from good foodsources rather than relying on
supplements is best, and we'lltalk about that a little bit.
Vitamin D helps your body absorbcalcium effectively.
Sunlight is our natural sourceof vitamin D, but food is also
important to provide a boost.
And supplements can be helpfultoo.
I do find that.
(10:24):
Women tend to be low in vitaminD.
It's very common for us to below in vitamin D, and sometimes
supplementation is reallyhelpful.
It can be difficult to getenough in diet, but we can focus
on diet too.
Magnesium.
Magnesium supports boneformation.
It helps regulate calcium levelsin the body, so that's
important.
Phosphorus, another key mineralin the structure of your bones.
(10:47):
It works with calcium tomaintain the strength.
And then amino acids.
I talked about amino acids arethe, the smaller components of
our proteins and amino acids andprotein-rich foods have
collagen, which supports bonestructure and flexibility.
So your body needs a variety ofamino acids to produce, uh, this
(11:09):
collagen.
So I wanna give you somespecific foods to include, and
I'm gonna put these in thecomments below also because I'm
just listing a bunch of foodsfor you.
And you don't have to write'emall down, but you'll see'em in
the comments.
So dairy, of course, is, youknow, what we think of most when
we think about some of thesenutrients.
Things like plain yogurt, kefircottage cheese, cheese and milk.
(11:30):
Leafy greens are greatpowerhouses in this world as
well.
Things like kale, collardgreens, bok choice spinach, and
Swiss chard.
Fatty fish is great salmon,tuna, sardines, and mackerel.
Eggs, particularly the yolks arereally good sources of vitamin
D, nuts and seeds, almonds,sunflower seeds, pumpkin seeds,
(11:51):
sesame and even chia seeds.
And then there's a lot offortified foods too, so milk
alternatives, um, can befortified with some of these
nutrients.
Some orange juice is fortifiedwith calcium and a lot of
cereals are fortified too withsome of these nutrients.
And then legumes and wholegrains, black beans, lentils,
chickpeas, quinoa, brown riceand farro, and any of the
(12:13):
protein rich foods, chicken,Turkey, beef, and also plant
sources like tofu and edamameand bone broth can be a great
source.
Some of the nutrients that wereimportant for bone health that I
talked about overlap in a lot ofthese foods.
So it isn't just that like,let's eat this for calcium,
let's eat this for magnesium.
But there's overlap within eachof these.
So that's why I'm just givingyou a list of great food choices
(12:35):
to include.
So again, check out the commentsbelow to get that list too.
Incorporating a variety of thesefoods into your diet every day
ensures that you're getting someof the nutrients to support both
bone as well as muscle health.
So you might have thought aboutsome of these food options, but
also did you realize thatwater's important too?
(12:56):
Staying well hydrated also playsa role in the density of your
bones.
About 25% of bones is made up ofwater, so staying hydrated
ensures that your bones maintaintheir structural integrity and
remain resilient, and water alsohelps transport all these
nutrients I talked aboutcalcium, magnesium, phosphorus.
(13:18):
It helps to bring those to yourbones.
So without enough water, withoutadequate hydration, the delivery
of those nutrients doesn't workso well, and that can also
reduce the strength of yourbones.
Water also is needed for makingcollagen, which is that key
protein in bones that providesthe flexibility and reduces risk
(13:38):
for fractures.
Water also supports the healthof your joints.
Joints are where your bonesconnect, which allows for
movement and flexibilitythroughout your whole skeletal
system.
The fluid that's around yourjoints is sort of a shock
absorber, and this can reducestiffness and pain.
Water does so many things.
(13:59):
Water also helps to flush outtoxins, which I've talked about
in other podcasts indetoxification, important for
many different aspects ofmenopausal health, but for bone
health, the buildup of harmfulsubstances, those toxins could
contribute to bone loss and alsodamage your joints.
So a question that I get askedall the time is how much?
(14:19):
How much water do I actuallyneed to drink every day?
A good goal is to aim to drinkhalf your body weight in ounces
of water per day.
150 pound woman would aim foraround 75 ounces of water.
Also, consider that if you havea diet that's rich in fruits and
vegetables, that gives you waterin your food too.
If you have a diet that's likepretty heavy in meat and grains,
(14:42):
breads and things like that,that's not giving you as much
water from your diet.
Herbal tea is also great,provides hydration without
caffeine.
And listen to your body again,listen to your body.
Thirst, dry skin fatigue.
Those can also be indicators ofdehydration.
We might not, we think of thirstmaybe, but dry skin and fatigue.
(15:03):
I don't know that women oftenthink that those could actually,
because you're not drinkingenough.
Staying consistently hydrated isa simple, yet really powerful
way to support your bone healthas well as your joint health,
especially during these years ofperimenopause and menopause.
And then for the many years tocome.
Up next, I wanna talk about guthealth.
(15:24):
I talk about gut health all thetime, from digestive issues to
hormonal balance, to skinhealth, to weight management.
Your gut is crucial foreverything.
I bet you didn't think too muchabout how it might actually play
a role in bone health because itdirectly impacts how well your
body absorbs all thesenutrients.
Again, calcium, magnesium,vitamin D, and phosphorus, all
(15:48):
the nutrients we've alreadytalked about, and a healthy gut
microbiome.
That bacteria in the gut alsoproduces something called short
chain fatty acids that supportbone density by reducing
inflammation and improving theabsorption of minerals.
In addition.
poor gut health, not having avery healthy gut, often caused
(16:09):
by imbalances in gut bacteria orconditions like leaky gut can
interfere with nutrient uptakeand contribute to bone loss over
time.
So again, we're not getting allthose nutrients.
You might be eating great, butif your gut isn't super healthy,
you're not absorbing thosenutrients well, and then they're
not getting into your bones.
So prioritizing things likefiber rich foods.
(16:29):
Lots of fruits and vegetables,whole grains, fermented foods
like yogurt or kefir or kimchi,and probiotics can support both
your digestive health and yourbone health.
Remember the choices you maketoday can set the foundation for
your future strength forvitality as you get older.
(16:50):
That might be something, again,we, we think about that as like
a long ways away, but as westart to get even into our
forties and our fifties andcertainly beyond our bones are
going to start to get depletedand it's something that we wanna
start as early as possible totake care of because in the
future we're going to regret it.
We're going to regret if wedidn't do these things to build
(17:12):
strong bones now, because laterin life we're going to want to
prevent falls and injuries fromhappening.
What if you're alreadyexperiencing bone loss or muscle
weakness?
There are some other options toconsider.
Let's cover those next.
For some women, lifestylechanges might not be enough to
maintain optimal bone and musclehealth.
(17:32):
So hormone replacement therapyor HRT can be beneficial in
restoring hormone balance, butimportant to have a, a good
conversation with yourhealthcare provider to really
figure out what's right for youto figure out the right balance
for you.
We know so much more now andpractitioners are continuing to
learn and we have a lot moreresearch around HRT and the
(17:54):
significant benefits that it canhave.
There are risks with anything,but there are a lot of benefits
too.
So if you're curious about thatand thinking that might be
something that is a good nextstep for you, then talk to your
practitioner.
And then let's talk a bit aboutsupplements.
If you're wondering aboutsupplements, work with a
nutritionist to assess yournutrient levels.
(18:15):
Like I said, in my program,that's one of the first things I
do is we do nutrient testing tounderstand your unique nutrient
needs.
The thing about supplements isthat, you know, they can be
super useful when you need them.
If you don't need them, thenthey're, they're kind of a waste
of money, right?
If we, if we have enoughnutrients, we don't need to
necessarily be supplementing, Ialways think food first.
(18:38):
We can get so many of thesenutrients from a well balanced
diet.
But some things, like Imentioned, vitamin D, vitamin D
is often difficult to getadequate in your diet, or I, I
very often see women that arepretty depleted in vitamin D.
And when we have a straight updeficiency, when we actually are
deficient in a nutrient, it canbe difficult to replenish that
(18:59):
fully with food.
And so supplementation, even ona temporary basis, can help
build those levels back up tonormal and then diet can help to
maintain them.
One other thing I want to addabout supplements is it's
important to have a supplementthat is comprehensive for bone
health.
If you choose to havesupplements, and if we find that
you're depleted and need that,um, just supplementing with
(19:21):
calcium alone, I don't alwaysthink is a great choice because
again, we need all those othernutrients in order for the
calcium to get absorbed.
So there is a downside.
There's a downside, first ofall, to just over supplementing.
We don't necessarily need toover supplement, but
supplementing with isolatednutrients isn't always the best
choice.
So again, working with anutritionist to figure out
what's that right balance foryou is going to be the best way
(19:43):
to go.
The real key about all this isknowing your body and making
empowered choices.
So where should you start?
Let's wrap up with some finalthoughts.
Taking charge of your bone andmuscle health during menopause
isn't just about preventingdisease.
It's about feeling strong,capable, and full of energy for
years to come Throughpersonalized nutrition, strength
(20:06):
training, and appropriatescreenings, you can build a
solid foundation for longevityand vitality.
Remember, progress is aboutconsistency, not perfection.
So every small step you takematters.
If you found this helpful today,I invite you to subscribe, share
this episode with a friend whomight benefit.
(20:26):
Like I said, I don't think wetalk a lot about bone health and
it's, it really is a big factorin that vitality and longevity
and just being well for manydecades to come.
So if you're looking for ongoingtips and support, be sure to
sign up for my weekly emailnewsletter.
I send you science backed adviceand simple steps that you can
(20:47):
take to feel amazing now.
And in the future, stay strong.
Stay well, and I'll see you nexttime.
Hello, and welcome to anotherepisode of Joyful Menopause,
where we talk all things women'shealth.
Today we're diving into a topicthat often doesn't get the
attention.
It deserves bone and musclehealth during perimenopause and
menopause.
Bone health doesn't seem superexciting and it certainly isn't
one of the symptoms that I havewomen coming to me often to help
(00:20):
resolve.
But I'm sharing this topic todaybecause I believe that every
woman deserves to feel strong,vibrant, and resilient as she
moves through menopause andbeyond.
And bone and muscle health playsan important role in that by
understanding your body andmaking informed choices, now you
can maintain your independence,prevent injury, and feel your
(00:41):
best for decades to come.
So let's get started.
Menopause doesn't have to feellike you are living in someone
else's body.
Your host, Linda Enright, hasspent the last 25 years helping
women to thrive in midlife.
Here you'll find science-basedpractical advice that you can
start using today to get realresults for your health.
Welcome to Joyful Menopause.
(01:04):
Osteoporosis is silent.
You likely wouldn't know youhave it until you break a bone,
or if you're over 65 you maybehad a bone scan, but waiting
until 65 for that scan is likewaiting for your car to break
down before ever checking theoil.
Bone loss can accelerate duringmenopause because of declining
estrogen.
Making fractures more likely tohappen.
(01:26):
I know this firsthand.
A few years ago I broke my wristand I've had several clients in
their early fifties experiencesimilar fractures.
The recovery is more than justinconvenient.
It can impact your mobility,causing lasting pain, and
affecting your independence.
But here's the good news.
You don't have to wait and justhope for the best.
There are actionable steps youcan take to strengthen your
(01:49):
bones.
So what are these steps and howcan we make them part of your
routine?
So we're gonna get into that ina little bit.
But first I want to have youunderstand a little bit about
your risk.
Let's talk about the factorsthat can increase your risk for
osteoporosis.
Some are beyond your control,but others are completely within
your power to do somethingabout.
(02:09):
So things they include reducedestrogen during menopause, lower
estrogen levels, reduce bonedensity, increasing the risk for
fracture, low vitamin D levels.
Vitamin D supports calciumabsorption.
Without enough, our bones canbecome fragile and there's other
bone supportive nutrients aswell.
In my Joyful Menopause coachingprogram, the first thing we do
(02:31):
is nutrient testing, so we cansee your personal nutrient
levels to determine where yourneeds are and what might be the
best choices, whether it's foodor supplementation, to get those
back up.
Health of your bones being oneof the reasons to do that.
Excessive alcohol consumption,alcohol blocks, calcium
absorption, and that weakensyour bones.
(02:54):
Smoking tobacco smoke containschemicals that reduce bone
density and some medicationsalso can play a role.
One that I think isover-prescribed is proton pump
inhibitors for heartburn.
That can interfere with calciumabsorption, steroids also can
reduce calcium absorption.
So those are just a coupleexamples, but again, something
(03:15):
that I always work with myclients on is looking at their
medications, seeing whatnutrient interactions might be
happening and what can they doto support their best health.
How do we know?
A DEXA scan is the most commonlyused test to measure bone
density and predict the risk offractures.
Unfortunately, again, it's oftenrecommended just for women over
(03:37):
65, but you don't have to waituntil then, especially if you
have risk factors.
Younger women can talk to theirdoctor and try to get earlier
screenings if there's a familyhistory, lifestyle, or symptoms
that may be increasing theirrisk.
In some cases, providers mightrecommend a DEXA scan if you
have a history of fractures, ifyou have low body weight or
(04:00):
certain medical conditions.
But just knowing your risk isthe first step.
The real question is what canyou do to lower that risk?
Stick with me.
We're gonna talk about howhormones, muscle health, and
your daily habits can make a bigdifference.
My mission is to help womennavigate perimenopause and
menopause with confidence byproviding practical
(04:23):
science-backed health advicethat leads to lasting change.
I want you to feel vibrant andstrong today while also taking
steps to safeguard yourlong-term health.
If you'd like more insights onnutrition, lifestyle strategies
and menopause, be sure to checkthe link in the show notes and
sign up for my weekly emailnewsletter.
(04:43):
Each week I share simple,actionable tips to help you take
control of your health.
So now let's dive into theconnection between muscle health
and hormones.
We often think about bones, ofcourse, that's what we're
talking about.
But muscle health is actuallyreally important too.
Hormonal shifts during menopauseimpact impact your muscle mass,
(05:04):
like they impact bone healthtoo.
Testosterone and progesteroneare key players in maintaining
the strength of your muscles.
Post-menopausal women oftenexperience accelerated muscle
turnover, so that means thebuilding and breaking down of
your muscles, and this can leadto muscle weakness, poor
balance, and then that can leadto a greater risk of falls.
(05:26):
The good news resistancetraining is like a secret
weapon.
It doesn't just build muscle,but it also supports bone
density.
Muscle tissue also ismetabolically active, meaning
that it helps with maintaining ahealthy weight and reducing your
risk for chronic disease.
Certainly you don't have tobecome a bodybuilder to get the
(05:46):
benefits of resistance training.
Even small consistency is thekey.
Consistent efforts can make asignificant impact on muscle
strength and then bone health.
So I want to give you fivethings that you can think about
if you're getting started withresistance training.
And then in a minute we'll focuson nutrition for the health of
your bones.
So some things around strengthtraining and resistance First.
(06:08):
Start just with body weightexercises, so you can do things
like squats, lunges, pushups,and planks.
They're a really great way tobuild foundational strength
without needing to go to a gymor having any equipment.
These exercises are really greatbecause they engage multiple
muscle groups and they can thenhelp improve balance and
(06:29):
coordination.
So it's not like you have tojust focus and isolate one
specific thing.
You can do something that'sgoing to have benefits more for
a functional approach to toresistance training.
Next thing you can do isincorporate some resistance
bands.
Resistance bands are affordable,they're versatile, they're easy
to store.
They travel really well.
(06:49):
They're nice because they cangive adjustable resistance, so
they're great for beginners.
And when you're more advanced,then you can start using a, a
thicker band or making itshorter.
So you're increasing yourstrength.
You can do exercises likesquats, banded squats, rows,
shoulder presses, all reallysimple things you can do.
(07:10):
Again, one piece of materialthat is going to be your weight.
You can also use householditems.
You can do things like waterbottles or canned goods, or even
fill a backpack with books thatcan add resistance and make it a
little harder to do these thingsand start to build some muscle.
The third thing you can do isprioritize consistency over
(07:33):
intensity.
So strength training, just twoor three times a week is enough
to see benefits and the bestpart, it doesn't have to be a
long workout, even 20 to 30minutes can make a difference.
Again, consistency is key.
Fourth thing you can do is rest,rest and recover.
Your muscles need time to repairand grow, so you want to make
(07:55):
sure that you're resting betweenworkouts and getting adequate
sleep to support recovery ofyour muscles.
And then lastly, last thing,listen to your body.
This is something I talk aboutwith everything that we do.
Pay attention to how your bodyfeels Mild muscle soreness is
normal.
That's a good thing.
Pain is not.
If you're unsure where to startor you're concerned about
(08:18):
injuries, consider getting someprofessional help.
Personal trainer, a physicaltherapist, an athletic trainer
is often a physical therapistthat has specific,, athletic
training background.
They can be a great resource,particularly if you've had any
injuries or concerned about thatas you get started or as you're
continuing to build muscle.
It takes a little time.
(08:39):
Building muscle takes time, butthe effort definitely adds up.
Strengthening your muscles islike giving your bones extra
protection.
It's an investment in yourlong-term health and resilience.
So now you have a roadmap forsome resistance training and
some things to get started, andmaybe that part you've already
got and you're already doinggood resistance training, so you
(08:59):
can always keep building onthat.
For women through the years ofperimenopause and menopause,
building muscle and havingstrong muscles is really helpful
for a lot of things inpreventing chronic disease and
weight management and all thethings we're working on.
And also, it's really good foryour bones.
So if you're just gettingstarted, gave you some ideas on
that.
If you're moving further ahead,there's some ideas too, just
(09:21):
again, focusing on rest andrecovery and listening to your
body.
But these, these choices, theselifestyle changes will further
support muscles as well asbones.
All right, so now let's shiftgears a little bit and let's
talk about nutrition.
Your bones and muscles are onlyas strong as the nutrients that
you give them.
(09:42):
So to maintain resil resilience,we need to consider a few
different things aroundnutrition.
First, I wanna talk about fourspecific nutrients that are
important for bone health,calcium, vitamin D, magnesium
and phosphorus, and also aminoacids for collagen production.
So calcium.
Calcium, we all know aboutcalcium essential for bone
(10:02):
strength and density.
Aiming to get it from good foodsources rather than relying on
supplements is best, and we'lltalk about that a little bit.
Vitamin D helps your body absorbcalcium effectively.
Sunlight is our natural sourceof vitamin D, but food is also
important to provide a boost.
And supplements can be helpfultoo.
I do find that.
(10:24):
Women tend to be low in vitaminD.
It's very common for us to below in vitamin D, and sometimes
supplementation is reallyhelpful.
It can be difficult to getenough in diet, but we can focus
on diet too.
Magnesium.
Magnesium supports boneformation.
It helps regulate calcium levelsin the body, so that's
important.
Phosphorus, another key mineralin the structure of your bones.
(10:47):
It works with calcium tomaintain the strength.
And then amino acids.
I talked about amino acids arethe, the smaller components of
our proteins and amino acids andprotein-rich foods have
collagen, which supports bonestructure and flexibility.
So your body needs a variety ofamino acids to produce, uh, this
(11:09):
collagen.
So I wanna give you somespecific foods to include, and
I'm gonna put these in thecomments below also because I'm
just listing a bunch of foodsfor you.
And you don't have to write'emall down, but you'll see'em in
the comments.
So dairy, of course, is, youknow, what we think of most when
we think about some of thesenutrients.
Things like plain yogurt, kefircottage cheese, cheese and milk.
(11:30):
Leafy greens are greatpowerhouses in this world as
well.
Things like kale, collardgreens, bok choice spinach, and
Swiss chard.
Fatty fish is great salmon,tuna, sardines, and mackerel.
Eggs, particularly the yolks arereally good sources of vitamin
D, nuts and seeds, almonds,sunflower seeds, pumpkin seeds,
(11:51):
sesame and even chia seeds.
And then there's a lot offortified foods too, so milk
alternatives, um, can befortified with some of these
nutrients.
Some orange juice is fortifiedwith calcium and a lot of
cereals are fortified too withsome of these nutrients.
And then legumes and wholegrains, black beans, lentils,
chickpeas, quinoa, brown riceand farro, and any of the
(12:13):
protein rich foods, chicken,Turkey, beef, and also plant
sources like tofu and edamameand bone broth can be a great
source.
Some of the nutrients that wereimportant for bone health that I
talked about overlap in a lot ofthese foods.
So it isn't just that like,let's eat this for calcium,
let's eat this for magnesium.
But there's overlap within eachof these.
So that's why I'm just givingyou a list of great food choices
(12:35):
to include.
So again, check out the commentsbelow to get that list too.
Incorporating a variety of thesefoods into your diet every day
ensures that you're getting someof the nutrients to support both
bone as well as muscle health.
So you might have thought aboutsome of these food options, but
also did you realize thatwater's important too?
(12:56):
Staying well hydrated also playsa role in the density of your
bones.
About 25% of bones is made up ofwater, so staying hydrated
ensures that your bones maintaintheir structural integrity and
remain resilient, and water alsohelps transport all these
nutrients I talked aboutcalcium, magnesium, phosphorus.
(13:18):
It helps to bring those to yourbones.
So without enough water, withoutadequate hydration, the delivery
of those nutrients doesn't workso well, and that can also
reduce the strength of yourbones.
Water also is needed for makingcollagen, which is that key
protein in bones that providesthe flexibility and reduces risk
(13:38):
for fractures.
Water also supports the healthof your joints.
Joints are where your bonesconnect, which allows for
movement and flexibilitythroughout your whole skeletal
system.
The fluid that's around yourjoints is sort of a shock
absorber, and this can reducestiffness and pain.
Water does so many things.
(13:59):
Water also helps to flush outtoxins, which I've talked about
in other podcasts indetoxification, important for
many different aspects ofmenopausal health, but for bone
health, the buildup of harmfulsubstances, those toxins could
contribute to bone loss and alsodamage your joints.
So a question that I get askedall the time is how much?
(14:19):
How much water do I actuallyneed to drink every day?
A good goal is to aim to drinkhalf your body weight in ounces
of water per day.
150 pound woman would aim foraround 75 ounces of water.
Also, consider that if you havea diet that's rich in fruits and
vegetables, that gives you waterin your food too.
If you have a diet that's likepretty heavy in meat and grains,
(14:42):
breads and things like that,that's not giving you as much
water from your diet.
Herbal tea is also great,provides hydration without
caffeine.
And listen to your body again,listen to your body.
Thirst, dry skin fatigue.
Those can also be indicators ofdehydration.
We might not, we think of thirstmaybe, but dry skin and fatigue.
(15:03):
I don't know that women oftenthink that those could actually,
because you're not drinkingenough.
Staying consistently hydrated isa simple, yet really powerful
way to support your bone healthas well as your joint health,
especially during these years ofperimenopause and menopause.
And then for the many years tocome.
Up next, I wanna talk about guthealth.
(15:24):
I talk about gut health all thetime, from digestive issues to
hormonal balance, to skinhealth, to weight management.
Your gut is crucial foreverything.
I bet you didn't think too muchabout how it might actually play
a role in bone health because itdirectly impacts how well your
body absorbs all thesenutrients.
Again, calcium, magnesium,vitamin D, and phosphorus, all
(15:48):
the nutrients we've alreadytalked about, and a healthy gut
microbiome.
That bacteria in the gut alsoproduces something called short
chain fatty acids that supportbone density by reducing
inflammation and improving theabsorption of minerals.
In addition.
poor gut health, not having avery healthy gut, often caused
(16:09):
by imbalances in gut bacteria orconditions like leaky gut can
interfere with nutrient uptakeand contribute to bone loss over
time.
So again, we're not getting allthose nutrients.
You might be eating great, butif your gut isn't super healthy,
you're not absorbing thosenutrients well, and then they're
not getting into your bones.
So prioritizing things likefiber rich foods.
(16:29):
Lots of fruits and vegetables,whole grains, fermented foods
like yogurt or kefir or kimchi,and probiotics can support both
your digestive health and yourbone health.
Remember the choices you maketoday can set the foundation for
your future strength forvitality as you get older.
(16:50):
That might be something, again,we, we think about that as like
a long ways away, but as westart to get even into our
forties and our fifties andcertainly beyond our bones are
going to start to get depletedand it's something that we wanna
start as early as possible totake care of because in the
future we're going to regret it.
We're going to regret if wedidn't do these things to build
(17:12):
strong bones now, because laterin life we're going to want to
prevent falls and injuries fromhappening.
What if you're alreadyexperiencing bone loss or muscle
weakness?
There are some other options toconsider.
Let's cover those next.
For some women, lifestylechanges might not be enough to
maintain optimal bone and musclehealth.
(17:32):
So hormone replacement therapyor HRT can be beneficial in
restoring hormone balance, butimportant to have a, a good
conversation with yourhealthcare provider to really
figure out what's right for youto figure out the right balance
for you.
We know so much more now andpractitioners are continuing to
learn and we have a lot moreresearch around HRT and the
(17:54):
significant benefits that it canhave.
There are risks with anything,but there are a lot of benefits
too.
So if you're curious about thatand thinking that might be
something that is a good nextstep for you, then talk to your
practitioner.
And then let's talk a bit aboutsupplements.
If you're wondering aboutsupplements, work with a
nutritionist to assess yournutrient levels.
(18:15):
Like I said, in my program,that's one of the first things I
do is we do nutrient testing tounderstand your unique nutrient
needs.
The thing about supplements isthat, you know, they can be
super useful when you need them.
If you don't need them, thenthey're, they're kind of a waste
of money, right?
If we, if we have enoughnutrients, we don't need to
necessarily be supplementing, Ialways think food first.
(18:38):
We can get so many of thesenutrients from a well balanced
diet.
But some things, like Imentioned, vitamin D, vitamin D
is often difficult to getadequate in your diet, or I, I
very often see women that arepretty depleted in vitamin D.
And when we have a straight updeficiency, when we actually are
deficient in a nutrient, it canbe difficult to replenish that
(18:59):
fully with food.
And so supplementation, even ona temporary basis, can help
build those levels back up tonormal and then diet can help to
maintain them.
One other thing I want to addabout supplements is it's
important to have a supplementthat is comprehensive for bone
health.
If you choose to havesupplements, and if we find that
you're depleted and need that,um, just supplementing with
(19:21):
calcium alone, I don't alwaysthink is a great choice because
again, we need all those othernutrients in order for the
calcium to get absorbed.
So there is a downside.
There's a downside, first ofall, to just over supplementing.
We don't necessarily need toover supplement, but
supplementing with isolatednutrients isn't always the best
choice.
So again, working with anutritionist to figure out
what's that right balance foryou is going to be the best way
(19:43):
to go.
The real key about all this isknowing your body and making
empowered choices.
So where should you start?
Let's wrap up with some finalthoughts.
Taking charge of your bone andmuscle health during menopause
isn't just about preventingdisease.
It's about feeling strong,capable, and full of energy for
years to come Throughpersonalized nutrition, strength
(20:06):
training, and appropriatescreenings, you can build a
solid foundation for longevityand vitality.
Remember, progress is aboutconsistency, not perfection.
So every small step you takematters.
If you found this helpful today,I invite you to subscribe, share
this episode with a friend whomight benefit.
(20:26):
Like I said, I don't think wetalk a lot about bone health and
it's, it really is a big factorin that vitality and longevity
and just being well for manydecades to come.
So if you're looking for ongoingtips and support, be sure to
sign up for my weekly emailnewsletter.
I send you science backed adviceand simple steps that you can
(20:47):
take to feel amazing now.
And in the future, stay strong.
Stay well, and I'll see you nexttime.
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