Although there is much debate, menopause typically occurs between the ages of 45 and 55 years old. It marks the end of a cycle for women in which they are no longer able to reproduce. It also marks the beginning of an empowering new life phase, as we have learnt from our founder, Elle Macpherson.

 

During this time, estrogen, a hormone crucial for maintaining bone density, drops. This amounts to a gradual loss of bone density. As a result, bones can become weaker and more prone to injury, known as osteoporosis. Research indicates that women can lose up to 20% of their bone density in the first five to seven years following menopause.

 

Improving bone density

 

Addressing low bone density during perimenopause and menopause involves coming at the issue from different angles. Here are some strategies research claims are effective:

 

Increase that Vitamin D

 

The Bone Health and Osteoporosis Foundation recommends 1,200 mg of calcium and 800-1,000 IU of vitamin D daily for postmenopausal women. Calcium supports bone structure, while vitamin D aids calcium absorption. Supplementing is helpful but don't forget about the actual sunshine, which, as our founder maintains, is worth getting under on the daily for capped intervals.

 

Add some Nourishing Protein

 

Our best-selling Nourishing Protein contains vitamin D, which means it assists in maintaining bone health. Our protein powder — with 25% of the Australian recommended daily intake of vitamin D — also ensures the absorption of calcium, making it the ideal daily go-to when it comes to healthy bone structure and the maintenance of healthy muscle function. It's also good to know that our Nourishing Protein contains the natural form of vitamin D, formulated from lichen rather than sheep wool (meaning, it's the vegan kind.)

 

Lift those weights

 

Exercises like walking, jogging, and strength training helps strengthen bones. Doing so can lead to a reduced fracture risk in postmenopausal women.

 

Look into HRT

 

Something like HRT is, of course, an individual choice, but there are many in our WelleCommunity who are happy to have gone down this path. Supplementing estrogen levels can help mitigate bone loss but it's best to talk this through with a trusted provider.

 

Make conscious bone-healthy choices

 

Avoiding smoking and excessive alcohol consumption is also essential, as these can also contribute to bone loss. Opt for a balanced diet rich in fruits, vegetables, and lean proteins to further support bone health.

 

Take a test

 

Regular bone density tests help monitor bone health and can guide your future decisions. It is worthwhile getting them checked with a professional.

 

The information in this article is not intended to be taken as medical advice. We recommend consulting your primary healthcare professional before making any changes to your supplementary routine.