🌸 Introduction

“I had no idea I was losing bone until it was already gone.”

Most women don’t realize how fragile their bones are becoming — until a sudden fracture or a surprise DEXA scan reveals the truth.
Menopause accelerates bone loss dramatically. But the good news? You can protect your bones now with the right knowledge, movement, and nutrients.

This is about preserving mobility, strength, and independence — for the next 40 years of your life.

🪴 Why Bone Loss Happens in Midlife

Estrogen is essential for bone remodeling. As it declines, your body breaks down old bone faster than it can rebuild.

📉 The Stats:

• 🦴 Up to 20% of total bone loss can occur within the first 5–7 years post-menopause
• 🧬 This increases risk of osteopenia, osteoporosis, and fractures
• 💔 A hip fracture in postmenopausal women can double mortality risk within one year
  
  

“You can’t feel bone loss. But you can prevent it.”

🌿 Eat for Bone Strength

🥦 Calcium

✅ Aim for 1,200 mg/day post-menopause
Top sources: Yogurt, kale, collard greens, almonds, tofu, fortified plant milk, sardines

☀️ Vitamin D

✅ Aim for 1,000 IU/day
Top sources: Sunlight, salmon, fortified foods, egg yolks, supplements (especially in winter)

💪 Protein

Crucial for both muscle and bone integrity
✅ Target: 1.0–1.2 grams/kg ideal body weight
Spread across meals for optimal absorption

🌾 Move with Purpose: Exercise That Builds Bones

Not all exercise is created equal. For bones, you need specific impact and resistance.

🧱 Weight-Bearing Movement

Helps stimulate bone growth and prevent density loss
✅ Examples: Brisk walking, hiking, tennis, pickleball, dancing, stair climbing

🏋️‍♀️ Strength Training

Builds muscle and bone while reducing fall risk
✅ 2–3 times per week
✅ Use dumbbells, resistance bands, or body weight

🌟 High-Impact Exercise

Jumping, skipping, hopping — for those able
⚠️ Caution: Consult your provider if you have joint issues or low bone mass

“Swimming and cycling are great cardio — but they don’t strengthen bones.”

🌸 Fall Prevention = Fracture Prevention

Bone strength is only one part of the equation. Preventing falls is equally vital.

🧘 Balance Exercises

Improve stability and proprioception
✅ Try: Yoga, Pilates, Tai Chi, standing on one foot while brushing your teeth

🏡 Home Safety

Trip-proof your space:
✅ Remove throw rugs
✅ Add night lights
✅ Install grab bars in bathrooms

👟 Footwear

Wear flat, well-fitting shoes with good traction

🛡️ Hip Protectors

These cushioned undergarments help disperse impact if a fall does happen

🌺 Lifestyle Habits that Weaken Bones

To keep your bones strong, avoid:

• 🚬 Smoking: Reduces bone mass and estrogen levels
• 🍷 Excess alcohol: Increases fracture risk
• ☕ Excess caffeine (over 3 cups/day): Impairs calcium absorption
• ❌ Sedentary lifestyle: Disuse accelerates bone loss

✨ Want help building your own bone-strong lifestyle plan?

🎧 Join me for  the Free Midlife Reset Masterclass where we uncover the real root of fatigue, cravings, and hormone chaos - and what to do instead.
“What if your symptoms weren’t random… but a message?”  Reset Hormones Naturally —  Without More Labs, Guesswork, or Being Dismissed.

Register Here:  https://rebeccafrancisteamw78030.myclickfunnels.com/webinar-opt-in-mhr

💫 Your Strong Future Starts Today

It’s never too late to start preserving your bones — but the sooner you begin, the more strength you retain.

Coming up next → Movement as Medicine: The Best Exercises for Mood, Metabolism, and Longevity

Want Help Building a Balanced Plan?

Join the free Midlife Hormone Reset masterclass: “How to Support Your Hormones Naturally and Find Your Midlife Rhythm” Register here: https://rebeccafrancisteamw78030.myclickfunnels.com/evergreen-webinar-optin 

🌟 You Deserve Options That Respect Your Whole Self
Whether you choose HRT, holistic tools, or a blend of both - you deserve a care plan that fits your values, your symptoms, and your life.
The future of menopause care is integrative. Compassionate. And customizable.

🧘‍♀️ Want support while you explore these options?
Join my free Skool Community, built for real conversations, private support, and access to resources that help you navigate midlife with confidence.
👉 Join here:  https://www.skool.com/12steps2radiance-9796/about?ref=fe021492ab4c44a6afc87107cfc97aac