Bones Archives - StonehengeHealth.com

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Menopause can be a challenging time in your life…

The conditions of perimenopause, menopause, and postmenopause can affect you psychologically, emotionally, and physically.

There are 48 recognized signs of menopause which include hot flashes, mood swings, vaginal dryness, and loss of bone density.

Today, we’re going to zoom in on a condition that is not discussed as often: Loss of bone density.

Let’s get started.

Understanding Bone Loss in Menopause

As women approach menopause, changes in hormone levels start to influence nearly every system in the body.

One of the most impactful shifts is the steady decline in estrogen, a vital hormone in maintaining bone density. Without sufficient estrogen, bones can begin to lose minerals at an accelerated rate, leading to an increased risk of bones becoming weak and brittle.

Research shows that, on average, women can lose up to 20% of their bone density in the five to seven years following menopause.¹

This swift decline makes it essential for women to pay close attention to their bone health during this stage of their life, as addressing bone density proactively can help prevent fractures and other complications later on.

Why Vitamin D3 is Essential for Bone Health

middle age woman doing weights exercises with dumbbells outdoors

Vitamin D3, often called the “sunshine vitamin,” is a cornerstone nutrient for strong, resilient bones.

Its most crucial role is aiding calcium absorption, the primary mineral that keeps bones dense and healthy. But beyond helping bones absorb calcium, vitamin D3 has been specifically linked to higher bone mineral density in postmenopausal women. Without adequate vitamin D3, calcium absorption drops significantly, leaving bones vulnerable to weakening over time.

Several studies have demonstrated that consistent vitamin D3 intake can help counteract the effects of low estrogen and prevent bone loss in menopausal women.²

By bridging this nutritional gap, vitamin D3 supplementation can provide menopausal women with a powerful, natural tool for maintaining bone health.*

How Much Vitamin D3 Do You Need?

Two mid-adult women walking and talking in city park

For women in menopause, understanding the right amount of vitamin D3 to support bone health is essential. Health experts typically recommend around 600-800 IU of vitamin D3 daily, though needs can vary depending on factors like age, bone density, and sun exposure.

Signs of vitamin D deficiency, such as muscle weakness or frequent bone pain, can signal a need to up vitamin D3 intake. As always, consult your physician with any questions or concerns regarding your bone health.

By meeting the right dosage, women can take an active step toward preserving their bone density and overall skeletal health.*

Maximizing Vitamin D3 Absorption

Some Healthy Food With Avocado, Nut, Olive Oil And Olive

To get the most out of vitamin D3, it’s helpful to follow a few simple tips to maximize absorption.

First, vitamin D3 is a fat-soluble vitamin, meaning it’s best absorbed when taken with healthy fats, such as those found in avocado, olive oil, or nuts. Pairing it with magnesium can also enhance its effectiveness, as magnesium plays a role in vitamin D activation in your body.

Note: When it comes to vitamin D supplements, the D3 form (cholecalciferol) is often preferred over D2 (ergocalciferol), as it’s more readily absorbed by the body.

By optimizing vitamin D3 intake, menopausal women can more fully benefit from this essential nutrient and better support their bone health.*

Lifestyle Tips for Stronger Bones

While vitamin D3 is a key factor in maintaining bone health, a holistic approach that includes other lifestyle factors can make an even bigger impact.

Exercise

Digital composite of highlighted bones and woman

Weight-bearing exercises like walking, hiking, or resistance training help stimulate bone-building cells and increase bone density.

Diet

woman drinking milk with calcium for strong bone at home

A balanced diet rich in calcium, vitamin K2, and magnesium complements the effects of vitamin D3 and supports overall skeletal strength. Avoiding smoking and limiting alcohol can also protect bones, as these habits have been linked to increased bone loss.

Here are some foods that provide a good source of Vitamin D:

• 2 oz salmon = 343 IU

• 2 oz sardines = 150 IU

• 1 cup milk = 100 IU

• 1 egg yolk = 37 IU

• Fortified foods (orange juice, milk, and cereals)

Sun Exposure

woman stretching on the rooftop on a sunny day

When UV rays of the sun make contact with your skin, Vitamin D is synthesized in the body. Try to get 15 minutes of exposure to sunlight every day if you can.

Supplementation

The team at Stonehenge Health included Vitamin D3 in our Menopause Support formula to empower women with the nutrients needed to maintain strong, healthy bones during this pivotal stage.*

Vitamin D3 directly supports bone health by enhancing calcium absorption, ensuring that this essential mineral effectively strengthens the bones rather than being underutilized.*

By pairing Vitamin D3 with other targeted ingredients like EstroG-100®, Ashwagandha KSM-66®, and Chromax®, this formula takes a holistic approach, addressing both the immediate and long-term health needs of menopausal women.

Menopause Support provides a nutrient-based, safe, and hormone-free option for tackling the challenges of perimenopause, menopause, and postmenopause.

Our formula combines the highest quality clinically studied, third-party tested ingredients to provide comprehensive support to help your body handle stress, regulate cortisol, lift your mood, ease fatigue, and support and maintain long-term bone health.*

If you’ve been dealing with the ups and downs of menopause, this is your chance to finally find support with a formula that works naturally and without hormones.*

This is your time to reclaim your energy, your bone health, and your life.* Join the growing number of women who are feeling better than ever with Stonehenge Health Menopause Support.*

Sources:
1. endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss#:~:text=Menopause%20significantly%20speeds%20bone%20loss,are%20affected%20by%20osteoporosis%20worldwide
2. lpi.oregonstate.edu/mic/vitamins/vitamin-D

Let’s unravel the secrets of one of nature’s most powerful nutrients…

Omega-3 fatty acids, the unsung heroes of dietary fats, stand at the forefront of health science, offering a treasure trove of benefits that seem almost too good to be true.

Imagine a single nutrient capable of bolstering heart health, sharpening your brainpower, assisting your vision, ensuring the agility of your joints, and acting as a guardian against the invisible threats that free radicals pose to our cells.

In this blog post, we’re embarking on a journey to explore how these essential fats work their magic, the science behind their health benefits, and how you can easily incorporate them into your life.

Get ready to be amazed by the profound impact that omega-3s can have on your well-being, and unlock the mystery of how these essential fats can transform your health in ways you never thought possible.

Let’s get started.

What are Omega-3 fatty acids?

Omega-3 fatty acids are super special helpers for your body, like superheroes for your health! Imagine you have a team of tiny heroes traveling through your body, fighting off bad guys like sickness and keeping your heart, brain, and eyes strong and happy. These heroes are called Omega-3s.

There are three main types of these superhero Omega-3s:

• ALA (Alpha-linolenic acid): This one comes from plants. Think of eating seeds like flaxseeds or walnuts and green, leafy vegetables. ALA is like the base hero that can turn into other types of heroes your body needs.

• EPA (Eicosapentaenoic acid): This hero is found in fish and seafood. EPA is great at fighting swelling, which is the body’s way of getting swollen or irritated by bad guys.

• DHA (Docosahexaenoic acid): Also found in fish and seafood, DHA is critical for your brain and eyes, ensuring they work their best and stay sharp.

In simple terms, omega-3 fatty acids are essential fats your body needs but can’t make on its own. That means we have to get them from what we eat. They’re like power-ups that help keep different parts of our body working well, supporting everything from our mood to how well we can see and think.

Why are they called Omega-3 fatty acids?

Imagine you have a long train made of tiny building blocks. Now, this train is a special kind of fat that’s really good for you, called an omega-3 fatty acid. The reason it’s called “omega-3” is because of the way the train is put together.

If you start counting the building blocks from the end of the train at the caboose and move towards the front, you’ll find something special about the third block. This third block has a special hook or connection that makes omega-3s different from other fats. Because this unique thing happens at the third block from the end, we call it “omega-3.”

The “special hook” in the third block from the end is not just a trivial detail; it’s a fundamental aspect of why omega-3 fatty acids are so beneficial for health. It sets them apart from other types of fats and underlies many of their health-promoting properties.

Can you survive without Omega-3 fatty acids?

older woman and man at the park doing yoga

No, you can’t really thrive without Omega-3 fatty acids. Think of Omega-3s as essential tools in your body’s toolkit. Just like a builder needs a hammer and nails to create a strong house, your body needs Omega-3s to build and maintain a healthy you.

With these superhero nutrients, your body can benefit from critical health benefits.

So, while you might survive without Omega-3s for a while, your body wouldn’t be at its best. It’s like trying to use a smartphone with a really low battery; it might still work, but not nearly as well as when it’s fully charged. Including Omega-3s in your diet is a smart move for your body to thrive and for you to feel your best.

While the absence of omega-3 fatty acids is not immediately life-threatening, a deficiency could lead to significant health issues over time.

What do Omega-3 fatty acids do for your health?

Here’s why they are super important to your overall health:

• Heart: They help keep your heart healthy by lowering bad fat levels in your blood and increasing good fat levels. They can also help lower high blood pressure and make it less likely that you will have heart problems.

• Brain: Omega-3s can make you feel happier and less anxious. They are also good for your brain’s health, helping you remember things better and think clearly.

• Eyes: They are important for your eyesight. Omega-3 fat helps keep the eyes healthy.

• Bones and joints: Omega-3s can help strengthen your bones and make your joints move more smoothly.

• Sleep: They can help you sleep better. Good sleep is important for your overall health.

• Skin: Omega-3s keep your skin healthy by making it soft, moist, and smooth. They can also help reduce wrinkles and acne.

As you can see, Omega-3s help nearly every aspect of your body.

Where can you get Omega-3 fatty acids?

spread of healthy fats. Avocado, salmon, nuts, oil

Luckily, there are a ton of ways for you to get Omega-3s into your body.

• Fatty fish: This is one of the best sources of EPA and DHA, two important Omega-3 fatty acids. Examples include salmon, mackerel, sardines, herring, and trout.

• Seafood: Besides fatty fish, other seafood like oysters, mussels, and shrimp also contain Omega-3s, though in smaller amounts compared to the fatty fish above.

• Flaxseeds and flaxseed oil: These are rich in ALA, another type of Omega-3 fatty acid. Flaxseeds can be added to foods like yogurt, salads, or smoothies.

• Chia seeds: Like flaxseeds, chia seeds are a good plant-based source of ALA and can be easily incorporated into various dishes.

• Hemp seeds: Another small but powerful source of ALA Omega-3s.

• Walnuts: Walnuts are another plant-based source of ALA and can be eaten as a snack or added to different recipes.

• Soybeans and soy products: Soybeans and soy-based foods like tofu and tempeh contain ALA and are a good option for vegetarians and vegans.

• Eggs: Depending on the hens’ diet, some eggs are fortified with Omega-3s. Look for eggs labeled as containing Omega-3 fatty acids.

• Krill oil supplements: Krill (small, shrimp-like crustaceans from the ocean) have been a food source since the 19th century. Today, rather than eating the krill themselves, the oil is extracted, refined, and put into an easy-to-swallow softgel capsule.

Are you getting enough Omega-3 fatty acids?

As important as they are for your health, your body cannot produce Omega-3 fatty acids on its own. Eating fish daily or taking krill oil supplements can help ensure you’re getting enough of these important fats.

According to the National Institute of Health (NIH), many Americans could benefit from higher intakes of Omega-3s.¹

If eating more fish, flaxseed, walnuts, eggs, and soy isn’t on the menu, and if you’re among the many who should increase their intake of Omega-3s, Dynamic Krill Oil™ from Stonehenge Health is the answer for you.

Sourced from the pure waters of the Antarctic Ocean, Dynamic Krill Oil is an essential supplement for your health and well-being.

Give your body the help it needs by including Dynamic Krill Oil in your daily routine to support your heart, brain, and eye health while maintaining healthy joints and neutralizing free radicals.*

Tag: Bones

The Connection Between Menopause, Bone Health, and Vitamin D

Unlocking the mystery of Omega-3s: Essential fats explained