Bone density takes a dip during pregnancy and during nursing. However, it is rarely mentioned as an issue because studies show that by and large it returns to baseline when you are done nursing. But, because so many women eventually suffer from osteoperosis, I'd like to present the case that we should consider the importance of optimizing bone nutrition and health during this stage of life.
WHY BONE NUTRITION AND HEALTH MATTERS POSTPARTUM
1. Women are having babies later in life. That means less time to come back to baseline and regroup with regards to your health prior to the onset of perimenopause and menopause.
2. Women stop building more bone density by their early 20's at the latest.
3. Women often take hormonal birth control in their younger years and this may negatively impact bone health during the prime of their lives!
4. By 50 years of age, bone breakdown can begin to exceed bone repair.
5. The older you are when you get your period the more likely you are to get osteoperosis
SOME BASIC STATS
16% of women in their 40's have osteopenia (the stage before the diagnosis of osteoperosis)
14% of women 50-59 years old suffer from osteoperosis
22% of women 60-69 years old suffer from osteoperosis
39% of women 70-79 years old suffer from osteoperosis
70% of women 80 + years old suffer from osteoperosis.
SO WHAT CAN YOU EAT TO SUPPORT BONE HEALTH DURING THE POSTPARTUM PERIOD?
SALMON- 570 IU's of vitamin D (super necessary for bone health!)
CHIA SEEDS- 1 serving has 4 grams of protien and 18% of Calcium RDI in one serving!
White Beans 1 cup contains 13% of your calcium RDI!
Want some recipes?
If you are not a fish eater due to consistency, try grilling your salmon to get a more firm consistency. Not sure of a chia seed recipe or don't like the consistency? Email me for 3 ways to add chia seeds to your diet. If you don't like the consistency, try blending it first to make it less like tapioca. Personally I love ginger pear chia seed pudding for a snack (chopped ginger to taste, 1/2 diced pear, 3 TBS chia seeds and 1/2 cup vegetarian milk, cinnamon to taste and a dash of maple syrup if you want some extra sweetness)! White bean soup is just one option for beans! My kids like turning white beans into a dip like hummus and even a "cookie dough" dip! Get creative and try something new! If cooking and exploring food is not your forte and you really want to shift your health and wellness in the postpartum period, start thinking about a coach! Call today and we can talk about what you are looking for!
Is a mom of two, life long exercise enthusiast and physical therapist. She combines her two passions to promote female health and fitness.