As women we experience a variety of changes in our hormones as we age, which comes with some pros and cons. For example, the onset of menopause lowers our estrogen levels which can cause decreased bone density. That often leads to a higher risk of bone fractures and in turn increased mortality.
Osteoporosis and osteopenia can be scary words that none of us want to hear from our doctor. Osteopenia indicates a decreased bone mineral density, which if allowed to progress unchecked can then lead to osteoporosis, where structural changes take place in the bones. Your bone mineral density can be measured using a DEXA scan.
This doesn’t have to be an inevitability for women if we take the right steps aimed at prevention. Strength training and loading our tissues increases bone density, and it’s never too late to start! Let’s work together on daily lifestyle habits to help build stronger bones and not just sit around waiting for a negative diagnosis.
Combining protein intake, nutrition, and hormone supplementation (as guided by a professional) with strength training can have a huge positive impact pushing back against the effects of hormonal changes on our bone health.
Our favorite lifts to teach people with osteoporosis or osteopenia are deadlifts, back squats, overhead pressing movements, and jumping chin-ups. The loading of the spine and joints as well as the impact on the lower extremities with jumping chin-ups can work wonders on our bones.
Many women in this age range (40 - 55) who have never been inside a gym before might initially feel intimidated. We’re pleased to offer you individual training sessions to help get you used to our fitness environment and community, and to teach you proper movement patterns to get stronger without risking injury.
Please contact us if you have questions or need assistance taking the first steps. We’re here to help everyone on their unique health journey!
