Them Bones: Menopause, Vitamins, and Bone Health

Sometimes I have to look in the mirror just to make sure I’m still young, I might be 39, but my face says 25 and my body says … Well, sometimes my body says I’m a lot older. Growing up I’ve never had any bone injuries, not even as an adult until recently. I know I’m getting older and all that jazz, but dang what is happening to my joints?

Besides hot flashes I’ve heard about women and osteoporosis during menopause. Can this happen? Yes, does it happen to everyone? No. Can it be prevented? Pretty sure. It’ been a six-year journey for me with surgical menopause, and this year I’ve experienced some joint issues. Although I’ve done videos, I’ve spoken about it in interviews etc. I tend to be slack with my vitamins because let’s be real, I forget to take them. Recently I’ve noticed that my knee, back, and one of my fingers is bothering me (OMG I Sound 70)😫. A week ago, I decided to set an alarm to help me remember to take my vitamins, yes it worked so I’m going to continue to do it.

So, I’m writing about bones and how to keep them healthy and intact, here is what you need to know:

o Vitamin D, K, and C are all essential for healthy developing bones.

o Vitamin C is required for the production and maintenance of collagen which contains the material for the body’s connective tissue, bones, and teeth.

o Vitamin K helps to regulate calcium levels in the blood and aid in preventing bone fractures.

- Eat your vitamin K (short list):

  • Kale

  • Brussels Sprouts

  • Spinach (cooked)

  • Turnip greens (cooked)

  • Broccoli (cooked)

  • Spinach (raw)

o Vitamin D “The Sunshine Vitamin”, because your body can produce this it is possible to meet your body’s vitamin D needs by going outside and getting some sun, don’t forget your sunscreen.

- You can also eat your vitamin D in:

  • Fortified milk/yogurt

  • Fatty fish (sardines, herring, mackerel, trout, and salmon)

  • Eggs

  • Fortified orange juice,

  • Fortified Cereal (some)

*CAUTION: Too much vitamin D increases calcium absorption which causes a high concentration of it in the blood this can be transferred into the kidneys which can cause kidney stones. It is best to keep your intake at 50 micrograms a day (talk to your doctor).

I’m low key excited about my next doctor’s appointment, my last one I was low on vitamin D since then I’ve gotten plenty of sun and I’ve been taking my supplements. On our next visit don’t forget to ask your doctor about your vitamin D it does require blood work so it may take a week or so for your results. Listen ladies we are all in this together just because our grandma’s, mom’s, and aunts did it alone and silent doesn’t mean we have to.


~Amelia LadyB


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