Bone and Muscle Health During Menopause: What Every Woman Needs to Know 

Welcome to today's episode, where we’re diving into a topic that doesn’t get nearly enough attention: bone and muscle health during perimenopause and menopause. Did you know that bone loss can accelerate during menopause due to declining estrogen levels? And that your muscle health plays a vital role in preventing fractures and maintaining strength as you age?

In this episode, we cover:
✓ Why bone health is essential for long-term wellbeing
✓ The hidden risks of osteoporosis and how to screen for it before age 65
✓ How hormonal changes impact muscle mass and strength
✓ Simple, actionable steps to add resistance training to your routine
 ✓ The role of nutrition — including the best foods for calcium, vitamin D, magnesium, and collagen
✓ Why hydration and gut health are critical for strong bones and healthy joints

You don’t have to wait until you experience a fracture to start caring for your bone health. Empower yourself with knowledge and take proactive steps today to stay strong, active, and resilient for years to come.

Best food choices for bone health – 

Dairy – plain yogurt, kefir, cottage cheese, cheese and milk

Leafy greens – kale, collard greens, Bok choy, spinach, Swiss chard

Fatty fish – salmon, tuna, sardines, and mackerel

Eggs

Nuts and seeds – almonds, sunflower seeds, pumpkin seeds, sesame and chia seeds

Fortified foods – milk alternatives, some orange juice is fortified with calcium and cereals are often fortified too.

Legumes – black beans, lentils and chickpeas

Whole grains – quinoa, brown rice, farro

Protein rich foods – chicken, turkey, beef, tofu, edamame, bone broth

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When you're ready, here are 3 ways I can help you to feel your best during perimenopause and menopause:

1. Want more science-backed health tips? Click here to sign up for my free weekly newsletter for practical advice on navigating menopause with confidence:

2. Click here to get the free guide: 5 Natural Ways To Reduce Menopause Symptoms.

2. For more information about Lynda and how she supports women on their health journey, click here to learn more.

3. Interested in seeing if nutrition coaching with Lynda is right for you? Click here to book a free discovery call with Lynda.