Can you get up and down from the floor easily? And when I say easily, I mean without using your hands and arms to heave yourself up?
Building & maintaining strength and flexibility as we age is essential.
For us women, as we move through peri-menopause and menopause, we have the joy of decreasing levels of estrogen – which causes our muscles, tendons, ligaments and joints to become more stiff and dehydrated – that’s why we can experience aches and pains throughout this time. In addition, we lose bone density, making us more prone to breaking bones and developing osteoporosis!!
Most women don’t find out they have osteoporosis until they fall and break a bone. It’s believed 1 in 2 women have osteoporosis post-menopause!
That number is horrific!
The good news is there are many things you can do to support your body to prevent developing osteoporosis (or at least reduce the severity of it). And if you already have a diagnosis, we can limit the potential damage. 🙂
It’s not all bad news I am dropping on you today.
- Get those fermented foods and fiber into your body. Not only does having a diverse and robust gut microbiome help reduce inflammation in your body. It helps break down food so your body can access the nutrients.
- Herbal infusions that I have talked about in the Saturday Kitchen emails (also available on my blog www.iamjenwilson.com/blog) as they flood your body with vitamins and minerals and because they are liquid they are more easily absorbed.
- Minimise calcium leaching toxins: excess sugar, artificial sweeteners, emulsifiers, alcohol, cigarettes, sodium chloride (table salt!! Opt for pink Himalayan, Celtic Sea Salt or Sea Salt instead), ultra-processed foods, fizzy drinks
- Increase oily fish and eat the rainbow of fresh fruit and veg.
- Weight-bearing exercise, including – walking, swimming, Pilates, dancing, jogging/running etc
- Lift weights. You don’t need to sign up to a gym if it’s not your thing. Use what you have around you – kids, grandkids. Take your bags of messages for a walk around the house and up and down the stairs (if you have any) before you pack them away. Fill a couple of water bottles and use them. Use a resistance band…
- Join a class or sign up with a coach (like me) to get you started.
- Get strong feet (check out my foot mobility & strength course if you haven’t done it)
- Work on improving your balance.
All is not lost, and the numbers of osteoporosis are bad because we are the first generations to have had supermarkets, ultra-processed foods, washing machines in every home, remote controls, voice-activated devices and desk jobs as a normal part of day-to-day life.
Convenience comes at a cost; unfortunately, that cost is our health!
The good news is, we can do something about it.
The video below is a great practice to do regardless of your starting point. It will help with strength, balance and flexibility… it’s a win, win, win!
Upcoming Events & Offerings:
Saturday 5th Aug 1115am Happy Hips Workshop Online, book here>>>
Sunday 13th Aug 4-7pm Woodland Yoga & Forage, Bishopbriggs, book here >>>>
Pilates Beginners Course (Mix of live online & on-demand) start anytime, live classes Tue 10am & Sat 10am Sign up here>>>
One-to-One Pilates/Yoga/Beginners Strength in person at my home studio >>>>
Not sure where to start? No problem, book in for a free 15min call with me to see how (and if) I can help >>>