Protecting Your Bones in Menopause Using a Weighted Vest

The Menopause Method

In this episode of The Menopause Method, we’re talking bone health—because losing bone density in menopause isn’t inevitable, but taking action is essential.

I’ll break down why resistance training (yes, lifting heavy) is your best defense, plus how something as simple as wearing a weighted vest can strengthen your bones.

We’ll also cover the must-have nutrients—calcium, vitamin D, and protein—to keep your bones strong and resilient.

This isn’t about fear—it’s about empowerment. You have the tools to protect your bone health and stay active, strong, and independent for years to come. Let’s do this!

We'll cover:

1. Weighty Wisdom: Discover how a simple weighted vest can integrate into your daily life and help mimic weight-bearing exercises. It's a game-changer for those 30-minute walks or daily chores!
2. Nutritional Nuggets: We're dishing out the need-to-know on calcium, and our secret weapon, vitamin D, with a sprinkle of protein advice to keep those bones and muscles in harmony.
3. Balance Bliss: Put your instincts to the test—learn how everyday activities can double up as balance training sessions. Spoiler: it might involve your toothbrush and a one-foot stance!

Get the Menopause Minis! 10-minute strength workouts that are perfect if your workouts feel like a CHORE! https://www.camoyler.com/meno-minis

Key Takeaways:

• A weighted vest can be your secret weapon in protecting your bones during menopause.
• Strength training is crucial; check out episode 3 for tips on building strength. Women can lose up to 20% of their bone density in the first 5-7 years after menopause.
• Wearing a weighted vest mimics weight-bearing exercise, enhancing bone health.
• Start with a vest that is 5-10% of your body weight to avoid strain. Increase the vest's weight gradually as your strength improves.
• Proper nutrition with calcium, vitamin D, and protein supports bone health.
• Balance and stability exercises are essential to prevent falls and maintain strong bones.
• Limit alcohol and caffeine to improve calcium absorption and bone density.

Timestamps:
00:00
Weight training strengthens bones post-menopause; estrogen declines.
05:27
Weighted vests improve posture and bone density.
08:33
Protein and balance enhance bone strength effectively.
09:51
Consider a weighted vest, strength training, and nutrition.

Click here for the vest I have from Amazon.