Did you know that 50 percent of women in the U.S. age 50 or older will break a bone due to osteoporosis? 😱
This week I listened to an amazing podcast featuring Dr. Mary Claire Haver, board-certified OB/GYN and author of The New Menopause.
Amongst other topics, she stressed the importance of building muscle to prevent osteoporosis as you age. According to Dr. Haver, if you fall and break your hip your chance of death within a year is 30% with surgery and, if you're not healthy enough to have the surgery, 79%.
The good news is that you can reduce your risk with some simple diet and lifestyle changes.
Consume 1300mg of calcium per day
Make sure you get enough vitamin D (600IU/day) to help the body absorb calcium
Prioritize protein
Do weight-bearing exercises such as running, hiking, tennis or dancing
Do resistance training with equipment like weights, bands or machines
Quit smoking
Limit alcohol consumption
Maintain a healthy weight
Eat a balanced diet
(Coincidently, these are all things we cover in The Menopause Body Code Program!)
It's never too late to start slowing down the effects of aging on our muscle mass and bone density, but starting asap is clearly better than waiting.
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