Good Health Choices - - Be Informed -

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.

Stop smok­ing

– it’s as­so­ci­ated with a higher risk of os­teo­poro­sis.

Avoid ex­ces­sive caf­feine in­take.

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