Episode 65 - The Dangers of Osteoporosis in Midlife & How to Protect Your Bones

Osteoporosis is often called the “silent disease” because you don’t feel it happening—until a fracture occurs. In this episode, I dive into why menopause accelerates bone loss, how muscle protects your bones, and what you can do right now to slow down bone loss and safeguard your independence.

You’ll learn:

• The difference between osteopenia and osteoporosis
• Why estrogen loss during menopause puts your bones at risk
• The critical role of muscle in keeping bones strong
• The best exercises for bone health (strength, impact, balance)
• Why calcium supplements alone aren’t enough and how to get nutrients from food
• The top risk factors for bone loss you need to know

By the end, you’ll have the tools and knowledge to take proactive steps for stronger bones and a stronger future.

Nutrition for Strong Bones

• Calcium-rich foods: sheep’s milk, sardines, red and white beans, dried figs, broccoli, watercress, almonds, tofu, seaweed salad
• Food first over supplements: supplements alone won’t cut it
• Vitamin D: essential for calcium absorption (most people in North America are deficient—get tested!)
• Vitamin K: helps your body use Vitamin D effectively
• Vitamin C: improves iron absorption
• Synergy matters: nutrients don’t work in isolation, your body needs the right combinations

Risk Factors for Bone Loss

• Menopause and loss of estrogen
• Previous fragility fractures
• Low bone mineral density (BMD)
• Age
• Smoking
• Excessive alcohol use
• Family history of hip fracture
• Certain diseases (e.g., thyroid, autoimmune conditions)
• Medications like prolonged steroid treatment
• Vitamin D deficiency
• Increased risk of falls

Thank you for listening and I would like to remind you that I have an amazing event coming up!

Registration is now OPEN for our next Flip Flops & Hot Flashes retreat in Cahuita, Costa Rica January 31 - February, 2026.

If you want to learn more, just go to flipflopsandhotflashes.com

Thank you for listening.