How to support your bones in menopause from Dr. Susan E. Brown, PhD.

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Transcription:
hi I'm dr. Susan brown medical
anthropologist and nutritionist and I
direct the Center for better bones in
east syracuse new york today i would
like to share a few tips with you about
maximizing your bone health in early
postmenopausal as you likely know
menopause isn't very important time to
think about bone the average woman in
the US and canada loses ten percent of
her total bone mass during the
menopausal transition the first two
years after the last period is a time of
accelerated bone loss and an important
time to take bone preserving action so
my tip number one put attention on
caring for yourself as an anthropologist
I find menopause fascinating many
ancient cultures around the world hold
the cessation of menstrual periods as a
transition into a new phase of
empowerment freedom and wisdom women no
longer lose life energy and life force
through monthly bleeding there's a
freedom from the possibility of
pregnancy which can often reflect back
on sexuality and sexual freedom my
favorite cases Botswana where the only
symptom of menopause reported was an
increase in libido the status of
respected elder is also often conferred
at this time our culture might not
appreciate the non childbearing years in
the same way as ancient cultures did yet
the wisest among us recognize that this
is a great time for women to gather
their special energies and reconsider
their focus for me menopause marks the
beginning of the second half of life all
beginnings are a great time for
reflection and for assessing where we
want to put our attention where we want
to put our time our focus our love and
even our money so my tip here is to
spend a little time with a personal
Journal appreciate what you've
accomplished in the first half of your
life consider your goals and desire for
the second half each of us has a unique
gift to offer the world explore your
gifts how can you use them during the
second half of life
how can you make them big finally pay
attention to how you feel when you feel
vibrant happy and when you're
exhilarated and when you're feeling good
you're in touch with your true spirit
consider seeing freedom from menstrual
periods as an invitation to gather your
energies within and focus on yourself
for a while tip number to exercise with
an eye towards building bone mass the
three main legs of my better bones
better body program our first a
plant-based alkaline diet second use of
high-quality supplementation to provide
all of the 20 key bone building
nutrients and third exercise while all
of these are important this last tip for
those just entering menopause is about
exercise the average woman loses ten
percent of her bone mass between the
first few years before the last period
and the first few years after the last
period in early post menopause the goal
is to halt any excessive bone loss as
quickly as possible exercise especially
regular physical activity that builds
muscle can help to reduce bone loss
during this period many types of
exercise can be effective and you should
pick the exercise that is fun and
uplifting for you in one study a three
times a week strength training program
using a weighted vest was able to even
prevent postmenopausal bone loss all
together at the other end of the
spectrum mindful exercises like yoga tai
chi and qigong are also helpful for
reducing bone loss and building new bone
mass these not only stimulate bone
growth but they also nourish and soothe
the nervous and endocrine systems make a
commitment to yourself to exercise at
least 30 minutes every day with three
days a week doing a more rigorous one
hour routine if that is at all possible
you might want to refer to my new DVD on
exercising for bone health finally

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