Here's how to support your bones in perimenopause with Dr. Susan E. Brown, PhD.

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Transcription:
hi this is dr. Susan brown medical
anthropologist and nutritionist today
I'd like to share some tips for
protecting bone health during
perimenopause perimenopause designates
the first few years before the last
menstrual period frequently more bone is
lost during the first few years before
the last menstrual period than in the
first few years after the last menstrual
period perimenopause is an important
time to take action to protect bone so
my tip number one correct symptoms of a
difficult menopausal transition perhaps
twenty five percent of all women in the
US and Canada experience a symptom late
in transition to menopause if you're
experiencing a symptom Laden and
difficult transition into menopause it
is wise to make appropriate nutrition
and lifestyle changes and also seek the
aid of a holistic health practitioner if
necessary women who have a more
difficult menopausal transition those
who have more hot flashes and menopausal
symptoms are likely to lose more bone
during this transition nutritionists
homeopath practitioners of oriental
medicine and holistic nurses and
physicians can help rebalance the body
with natural approaches and remedies my
tip number two is strive for nutritional
excellence redouble your efforts to
maintain an alkaline diet and provide
yourself with all the 20 key nutrients
needed to maintain bone an alkaline diet
is characterized by at least two cups of
vegetables for lunch and dinner and a
reduction in acid forming foods this is
a cornerstone for protecting bone during
the menopausal transition there are at
least 20 key nutrients essential for
bone the best way to guarantee adequacy
of all these nutrients is to combine an
alkaline diet with a high-quality
multivitamin mineral omega-3 fat
supplement on my website better bones
calm I list these nutrients and gives
suggested doses of the kibo nutrients
such as calcium magnesium vitamin D
vitamin K
strontium vitamin K is of special
importance during the menopausal
transition as the metabolism of vitamin
K changes at menopause and studies show
that higher vitamin K status in midlife
is associated with better bone mineral
density the end result is that women who
have have a higher need for vitamin K in
perimenopause vitamin k2 in the form of
MK 7 is the best form of vitamin K for
maintaining bone strength and also
preventing calcification of the arteries
tip number 3 exercise with an eye
towards reducing stress we know that
strength training and muscle building
exercises during perimenopause can help
reduce bone loss this is important but
equally important is stress reduction so
try to choose exercises that actually
help you establish a higher level of
emotional balance and happiness
exercises such as yoga tai chi Chi kung
and dance are all great ways to enhance
emotional balance while also building
bone strength these are especially
important during this time of change
thanks for listening this is dr. susan
brown director of the center for better
bones wishing you lifelong healthy bones

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