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My most recent bone density scan shows that my density is still normal, but it is trending downward. I'm doing everything I have ever heard of to prevent osteoporosis. I walk/jog 3 miles a day 6 days a week. I lift weights 4 days a week. I take 1200 mg of calcium and 1000 mg of D3 everyday in addition to eating 3 servings of dairy a day. I have never smoked, never drink soft drinks, don't drink excessive amounts of alcohol or coffee. I am on low dose PremPro. Is there anything else I can do to keep my bones strong? I am especially concerned about this since my mother and both my grandmothers had osteoporosis and they all died subsequent to a fall. TY Katlin
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Katlin,
Keep doing what you are doing! You are doing a terrific job following a Calcium-rich food, not smoking, no caffeine, and no alcohol. You may find in the guide below that there may be something you could add to your diet:
Nutrition
Decrease your intake of caffeinated beverages and alcohol. Eat a balanced diet rich in calcium and vitamin D. Calcium is in:
Dairy products
Green leafy vegetables
Canned fish with bones
Calcium-fortified products
Exercise
Exercise improves bone health. It also increases muscle strength, coordination, and balance. Do weight-bearing and strength-training exercises for maximum benefit. Balance training may prevent falls and fractures.
Dietary Supplements
People who cannot eat enough calcium from food might want to take calcium supplements. Calcium citrate has the best absorption and is well-tolerated. Other vitamins and minerals may be recommended, including vitamin D, magnesium , potassium , and vitamin K . A study showed that Japanese postmenopausal women who took vitamin K supplements had a reduced rate of fractures. *¹ Talk to your doctor before taking herbs or supplements.
https://www.empowher.com/condition/osteoporosis/treatments
I think you will especially find this article helpful: https://www.empowher.com/menopause/content/10-tips-treating-menopause-naturally
Hope this helps,
Rosa
October 29, 2011 - 10:04amThis Comment