On average, women lose up to 10 per cent of their bone mass in the first five years of menopause. You can reduce your risk by making a few lifestyle changes:
Aim for 1300mg of calcium intake every day,
which equates to about three to four serves of dairy.
Do regular weight-bearing activity,
including resistance training with weights.
Have your vitamin D levels tested.
Vitamin D helps the body to absorb calcium. If you are deficient, ask your doctor how to increase your levels.
Avoid excessive alcohol intake
− guidelines recommend a maximum of two standard drinks per day with two alcohol-free days per week.
– it’s associated with a higher risk of osteoporosis.
Avoid excessive caffeine intake.