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du">Listen</p></div></button></div></div></div></div></div></div></div></div><div class="bm" aria-hidden="false" aria-describedby="postFooterSocialMenu" aria-labelledby="postFooterSocialMenu"><div><div class="bm" aria-hidden="false"><button aria-controls="postFooterSocialMenu" aria-expanded="false" aria-label="Share Post" data-testid="headerSocialShareButton" class="af fk ah ai aj ak al lo an ao ap ex lp lq ld lr ls lt lu lv s lw lx ly lz ma mb mc u md me mf"><svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="none" viewBox="0 0 24 24"><path fill="currentColor" fill-rule="evenodd" d="M15.218 4.931a.4.4 0 0 1-.118.132l.012.006a.45.45 0 0 1-.292.074.5.5 0 0 1-.3-.13l-2.02-2.02v7.07c0 .28-.23.5-.5.5s-.5-.22-.5-.5v-7.04l-2 2a.45.45 0 0 1-.57.04h-.02a.4.4 0 0 1-.16-.3.4.4 0 0 1 .1-.32l2.8-2.8a.5.5 0 0 1 .7 0l2.8 2.79a.42.42 0 0 1 .068.498m-.106.138.008.004v-.01zM16 7.063h1.5a2 2 0 0 1 2 2v10a2 2 0 0 1-2 2h-11c-1.1 0-2-.9-2-2v-10a2 2 0 0 1 2-2H8a.5.5 0 0 1 .35.15.5.5 0 0 1 .15.35.5.5 0 0 1-.15.35.5.5 0 0 1-.35.15H6.4c-.5 0-.9.4-.9.9v10.2a.9.9 0 0 0 .9.9h11.2c.5 0 .9-.4.9-.9v-10.2c0-.5-.4-.9-.9-.9H16a.5.5 0 0 1 0-1" clip-rule="evenodd"></path></svg><div class="j i d"><p class="bf b bg z du">Share</p></div></button></div></div></div></div></div></div></div></div></div><p id="68cb" class="pw-post-body-paragraph mg mh gu mi b mj mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd gn bk">Managing the symptoms of menopause can be daunting, especially addressing bone density at this time. Osteopenia and osteoporosis can be an issue in women during this time following the decline in estrogen, in addition to several other risk factors. The negative effects of low bone mineral density may not show up until her seventh or eighth decade, at which time, an osteoporotic fracture could permanently impact her quality of life. For this reason, addressing this issue early is best, but is often met with indecision and inaction. Here are four ways to embrace the principle of imperfect action to begin to take control of the symptoms of menopause, specifically the management and prevention of osteoporosis.</p><figure class="nh ni nj nk nl nm ne nf paragraph-image"><div role="button" tabindex="0" class="nn no fj np bh nq"><div class="ne nf ng"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*H7kgCY-fekK9nem7-wbiFQ@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh ln nr c" width="700" height="1217" loading="eager" role="presentation"/></picture></div></div><figcaption class="ns ff nt ne nf nu nv bf b bg z du">Photo by <a class="af nw" href="https://www.europeana.eu" rel="noopener ugc nofollow" target="_blank">Europeana</a> on <a class="af nw" href="https://unsplash.com/?utm_source=medium&utm_medium=referral" rel="noopener ugc nofollow" target="_blank">Unsplash</a></figcaption></figure><h1 id="d4d3" class="nx ny gu bf nz oa ob oc od oe of og oh oi oj ok ol om on oo op oq or os ot ou bk">Research is Productive … Until it Isn’t</h1><p id="c797" class="pw-post-body-paragraph mg mh gu mi b mj ov ml mm mn ow mp mq mr ox mt mu mv oy mx my mz oz nb nc nd gn bk">As a healthcare practitioner, I am an advocate of using peer-reviewed research to support my actions and advice that I give to patients. Research helps define what treatments are safe, effective and available so that we can better manage conditions such as menopause. However, many women are forced to research on their own due to lack of access to menopause practitioners, mistrust of the healthcare profession and a history of gaslighting by the medical system. Add to this, the availability of conflicting information via social media may lead them to seek data on their own. This search for the truth can lead anyone down the proverbial rabbit hole, answering some questions and creating others, until no action is taken in the name of research.</p><p id="637b" class="pw-post-body-paragraph mg mh gu mi b mj mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd gn bk">Procrastination can be a result of too much research, which leads to inaction and stagnation. A woman researching bone health may find some information that tells her that if she is not lifting a specific amount of weight, she is wasting her time. Other information sites may emphasize minimizing falls. Others will advocate menopause hormone therapy primarily, while others will encourage a natural approach. All these variations of reasonable advice are difficult to sift through for a majority of women interested in improving their health during menopause, thus, leading to lack of action.</p><figure class="nh ni nj nk nl nm ne nf paragraph-image"><div role="button" tabindex="0" class="nn no fj np bh nq"><div class="ne nf ng"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh ln nr c" width="700" height="1050" loading="lazy" role="presentation"/></picture></div></div><figcaption class="ns ff nt ne nf nu nv bf b bg z du">Photo by <a class="af nw" href="https://andrewtneel.com" rel="noopener ugc nofollow" target="_blank">Andrew Neel</a> on <a class="af nw" href="https://unsplash.com/?utm_source=medium&utm_medium=referral" rel="noopener ugc nofollow" target="_blank">Unsplash</a></figcaption></figure><h1 id="e582" class="nx ny gu bf nz oa ob oc od oe of og oh oi oj ok ol om on oo op oq or os ot ou bk"><strong class="al">Embrace Failure</strong></h1><p id="3fce" class="pw-post-body-paragraph mg mh gu mi b mj ov ml mm mn ow mp mq mr ox mt mu mv oy mx my mz oz nb nc nd gn bk">Children are not afraid to fail. From the time they begin crawling and then walking, we praise them for trying as they take a step and then fall. At some point between childhood and menopause, some of us forget to use a beginner’s mindset and focus on perfection. When I work with women on bone health strategies, many feel that if they don’t follow all the recommendations, or do all the exercises exactly perfectly, then they can’t start. They don’t have enough time, they don’t have the right equipment or they don’t know what to do. The focus on perfection impedes progress as there is no start. In building bone, not starting is detrimental to the ability to build bone at all. Physical therapists, trainers and coaches need to address this issue early, so that women start making progress on improving their physical strength and bone density.</p><figure class="nh ni nj nk nl nm ne nf paragraph-image"><div role="button" tabindex="0" class="nn no fj np bh nq"><div class="ne nf ng"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh ln nr c" width="700" height="1049" loading="lazy" role="presentation"/></picture></div></div><figcaption class="ns ff nt ne nf nu nv bf b bg z du">Photo by <a class="af nw" href="https://juan.design" rel="noopener ugc nofollow" target="_blank">Juan Encalada</a> on <a class="af nw" href="https://unsplash.com/?utm_source=medium&utm_medium=referral" rel="noopener ugc nofollow" target="_blank">Unsplash</a></figcaption></figure><h1 id="e255" class="nx ny gu bf nz oa ob oc od oe of og oh oi oj ok ol om on oo op oq or os ot ou bk">How Do You Eat an Elephant? One Bite at a Time</h1><p id="7a00" class="pw-post-body-paragraph mg mh gu mi b mj ov ml mm mn ow mp mq mr ox mt mu mv oy mx my mz oz nb nc nd gn bk">With over 6000 women entering perimenopause daily in the US, and over <a class="af nw" href="https://www.medicalnewstoday.com/articles/what-are-the-34-symptoms-of-menopause" rel="noopener ugc nofollow" target="_blank">34 symptoms of menopause</a>, many women don’t know where to start. For bone density, I encourage women to start today and do one thing. Perhaps it is walking, climbing stairs or doing some squats. At the beginning, the most important thing is to take one bite. Reverse engineer the goal, and then work back to the bite. If the goal is to improve her DEXA score in 2 years, then what needs to be done? In two years, she should be lifting heavy 2–3 times a week, focusing on large muscles of the hips and spine, and be tracking so that she is progressively overloading her muscles to promote improvement in bone density. If she is a beginner today, then what bites would get her there? Hiring a trainer to help progress the load could help, but before that, joining a gym makes sense. Before that, regularly moving her body through walking daily with a weighted vest, and then before that, literally putting on shoes to go for a walk. Breaking the big goal into bite-sized steps is one of the easiest ways to fight inaction.</p><figure class="nh ni nj nk nl nm ne nf paragraph-image"><div role="button" tabindex="0" class="nn no fj np bh nq"><div class="ne nf ng"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh ln nr c" width="700" height="1050" loading="lazy" role="presentation"/></picture></div></div><figcaption class="ns ff nt ne nf nu nv bf b bg z du">Photo by <a class="af nw" href="https://www.adventureontheside.com" rel="noopener ugc nofollow" target="_blank">Adventureontheside.com</a> on <a class="af nw" href="https://unsplash.com/?utm_source=medium&utm_medium=referral" rel="noopener ugc nofollow" target="_blank">Unsplash</a></figcaption></figure><h1 id="ff64" class="nx ny gu bf nz oa ob oc od oe of og oh oi oj ok ol om on oo op oq or os ot ou bk">Maintain Momentum</h1><p id="681a" class="pw-post-body-paragraph mg mh gu mi b mj ov ml mm mn ow mp mq mr ox mt mu mv oy mx my mz oz nb nc nd gn bk">Small, consistent, daily habits are the key to maintaining momentum. In order to improve bone density and muscle strength through exercise, women need to exercise regularly. Establish a consistent bedtime so that waking up at 5am to exercise or walk is easier to do. Set out workout clothes, so that minimal effort needs to be used to get ready to workout in the morning. Meal prep so that an adequate amount of protein and carbohydrate is consumed after the workout to enhance muscle building and recovery. By focusing on one day, one moment, one activity at a time results in the big picture being achieved. Each subsequent behavior will be easier due to regular, consistent effort.</p><figure class="nh ni nj nk nl nm ne nf paragraph-image"><div role="button" tabindex="0" class="nn no fj np bh nq"><div class="ne nf ng"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*ozy0PqfbfiL38A1XfMHftA@2x.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh ln nr c" width="700" height="467" loading="lazy" role="presentation"/></picture></div></div><figcaption class="ns ff nt ne nf nu nv bf b bg z du">Photo by Julian Hochgesang on <a class="af nw" href="https://unsplash.com/?utm_source=medium&utm_medium=referral" rel="noopener ugc nofollow" target="_blank">Unsplash</a></figcaption></figure><p id="29b8" class="pw-post-body-paragraph mg mh gu mi b mj mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd gn bk">With imperfect action, the ability to make gains toward improved bone density during menopause and beyond is more achievable. While it is crucial to get evidence-based research in front of women, we also need to encourage setting small, consistent goals, embracing failure, and just starting. Imperfect action is the answer.</p></div></div></div></div></section></div></div></article></div><div class="ab cb"><div class="ci bh fz ga gb gc"><div class="pa pb ab iv"><div class="pc ab"><a class="pd ay am ao" rel="noopener follow" href="/tag/osteoporosis?source=post_page-----ac7ab324e03a--------------------------------"><div class="pe fj cx pf ge pg ph bf b bg z bk pi">Osteoporosis</div></a></div><div class="pc ab"><a class="pd ay am ao" rel="noopener follow" href="/tag/menopause?source=post_page-----ac7ab324e03a--------------------------------"><div class="pe fj cx pf ge pg ph bf b bg z bk pi">Menopause</div></a></div><div class="pc ab"><a class="pd ay am ao" rel="noopener follow" href="/tag/start?source=post_page-----ac7ab324e03a--------------------------------"><div class="pe fj cx pf ge pg ph bf b bg z bk pi">Start</div></a></div><div class="pc ab"><a class="pd ay am ao" rel="noopener follow" href="/tag/patient-engagement?source=post_page-----ac7ab324e03a--------------------------------"><div class="pe fj cx pf ge pg ph bf b bg z bk pi">Patient Engagement</div></a></div><div class="pc ab"><a class="pd ay am ao" rel="noopener follow" href="/tag/midlife?source=post_page-----ac7ab324e03a--------------------------------"><div class="pe fj cx pf ge pg ph bf b bg z bk pi">Midlife</div></a></div></div></div></div><div class="l"></div><footer class="pj pk pl pm pn ab q po pp c"><div class="l ae"><div class="ab cb"><div class="ci bh fz ga gb gc"><div class="ab cp pq"><div class="ab q ke"><div class="pr l"><span class="l ps pt pu e d"><div class="ab q ke kf"><div class="pw-multi-vote-icon fj kg kh ki kj"><span><a class="af ag ah ai aj ak al am an ao ap aq ar as at" data-testid="footerClapButton" rel="noopener follow" 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Osteopenia and osteoporosis can be an issue in women during this time following the decline in estrogen, in addition to several other risk factors. The negative effects of low bone mineral density may not show up until her seventh or eighth decade, at which time, an osteoporotic fracture could permanently impact her quality of life. For this reason, addressing this issue early is best, but is often met with indecision and inaction. 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Research helps define what treatments are safe, effective and available so that we can better manage conditions such as menopause. However, many women are forced to research on their own due to lack of access to menopause practitioners, mistrust of the healthcare profession and a history of gaslighting by the medical system. Add to this, the availability of conflicting information via social media may lead them to seek data on their own. This search for the truth can lead anyone down the proverbial rabbit hole, answering some questions and creating others, until no action is taken in the name of research.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_5":{"__typename":"Paragraph","id":"424c8c49fc18_5","name":"637b","type":"P","href":null,"layout":null,"metadata":null,"text":"Procrastination can be a result of too much research, which leads to inaction and stagnation. A woman researching bone health may find some information that tells her that if she is not lifting a specific amount of weight, she is wasting her time. Other information sites may emphasize minimizing falls. Others will advocate menopause hormone therapy primarily, while others will encourage a natural approach. All these variations of reasonable advice are difficult to sift through for a majority of women interested in improving their health during menopause, thus, leading to lack of action.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"ImageMetadata:1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg":{"__typename":"ImageMetadata","id":"1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg","originalHeight":4860,"originalWidth":3240,"focusPercentX":-1,"focusPercentY":-1,"alt":""},"Paragraph:424c8c49fc18_6":{"__typename":"Paragraph","id":"424c8c49fc18_6","name":"c4d5","type":"IMG","href":null,"layout":"INSET_CENTER","metadata":{"__ref":"ImageMetadata:1*CDHzAwMKjRKQKqSL8f5dVw@2x.jpeg"},"text":"Photo by Andrew Neel on Unsplash","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"A","start":9,"end":20,"href":"https:\u002F\u002Fandrewtneel.com","anchorType":"LINK","userId":"","linkMetadata":null},{"__typename":"Markup","type":"A","start":24,"end":32,"href":"https:\u002F\u002Funsplash.com\u002F?utm_source=medium&utm_medium=referral","anchorType":"LINK","userId":"","linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_7":{"__typename":"Paragraph","id":"424c8c49fc18_7","name":"e582","type":"H3","href":null,"layout":null,"metadata":null,"text":"Embrace Failure","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"STRONG","start":0,"end":15,"href":"","anchorType":"LINK","userId":"","linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_8":{"__typename":"Paragraph","id":"424c8c49fc18_8","name":"3fce","type":"P","href":null,"layout":null,"metadata":null,"text":"Children are not afraid to fail. From the time they begin crawling and then walking, we praise them for trying as they take a step and then fall. At some point between childhood and menopause, some of us forget to use a beginner’s mindset and focus on perfection. When I work with women on bone health strategies, many feel that if they don’t follow all the recommendations, or do all the exercises exactly perfectly, then they can’t start. They don’t have enough time, they don’t have the right equipment or they don’t know what to do. The focus on perfection impedes progress as there is no start. In building bone, not starting is detrimental to the ability to build bone at all. Physical therapists, trainers and coaches need to address this issue early, so that women start making progress on improving their physical strength and bone density.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"ImageMetadata:1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg":{"__typename":"ImageMetadata","id":"1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg","originalHeight":4851,"originalWidth":3240,"focusPercentX":-1,"focusPercentY":-1,"alt":""},"Paragraph:424c8c49fc18_9":{"__typename":"Paragraph","id":"424c8c49fc18_9","name":"881f","type":"IMG","href":null,"layout":"INSET_CENTER","metadata":{"__ref":"ImageMetadata:1*XYqgmuUMJcHa47YNv0vTvg@2x.jpeg"},"text":"Photo by Juan Encalada on Unsplash","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"A","start":9,"end":22,"href":"https:\u002F\u002Fjuan.design","anchorType":"LINK","userId":"","linkMetadata":null},{"__typename":"Markup","type":"A","start":26,"end":34,"href":"https:\u002F\u002Funsplash.com\u002F?utm_source=medium&utm_medium=referral","anchorType":"LINK","userId":"","linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_10":{"__typename":"Paragraph","id":"424c8c49fc18_10","name":"e255","type":"H3","href":null,"layout":null,"metadata":null,"text":"How Do You Eat an Elephant? One Bite at a Time","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_11":{"__typename":"Paragraph","id":"424c8c49fc18_11","name":"7a00","type":"P","href":null,"layout":null,"metadata":null,"text":"With over 6000 women entering perimenopause daily in the US, and over 34 symptoms of menopause, many women don’t know where to start. For bone density, I encourage women to start today and do one thing. Perhaps it is walking, climbing stairs or doing some squats. At the beginning, the most important thing is to take one bite. Reverse engineer the goal, and then work back to the bite. If the goal is to improve her DEXA score in 2 years, then what needs to be done? In two years, she should be lifting heavy 2–3 times a week, focusing on large muscles of the hips and spine, and be tracking so that she is progressively overloading her muscles to promote improvement in bone density. If she is a beginner today, then what bites would get her there? Hiring a trainer to help progress the load could help, but before that, joining a gym makes sense. Before that, regularly moving her body through walking daily with a weighted vest, and then before that, literally putting on shoes to go for a walk. Breaking the big goal into bite-sized steps is one of the easiest ways to fight inaction.","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"A","start":70,"end":94,"href":"https:\u002F\u002Fwww.medicalnewstoday.com\u002Farticles\u002Fwhat-are-the-34-symptoms-of-menopause","anchorType":"LINK","userId":"","linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"ImageMetadata:1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg":{"__typename":"ImageMetadata","id":"1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg","originalHeight":4860,"originalWidth":3240,"focusPercentX":-1,"focusPercentY":-1,"alt":""},"Paragraph:424c8c49fc18_12":{"__typename":"Paragraph","id":"424c8c49fc18_12","name":"9a87","type":"IMG","href":null,"layout":"INSET_CENTER","metadata":{"__ref":"ImageMetadata:1*CnElssdQ4ttYtFOLzzKB9A@2x.jpeg"},"text":"Photo by Adventureontheside.com on Unsplash","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"A","start":9,"end":31,"href":"https:\u002F\u002Fwww.adventureontheside.com","anchorType":"LINK","userId":"","linkMetadata":null},{"__typename":"Markup","type":"A","start":35,"end":43,"href":"https:\u002F\u002Funsplash.com\u002F?utm_source=medium&utm_medium=referral","anchorType":"LINK","userId":"","linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_13":{"__typename":"Paragraph","id":"424c8c49fc18_13","name":"ff64","type":"H3","href":null,"layout":null,"metadata":null,"text":"Maintain Momentum","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:424c8c49fc18_14":{"__typename":"Paragraph","id":"424c8c49fc18_14","name":"681a","type":"P","href":null,"layout":null,"metadata":null,"text":"Small, consistent, daily habits are the key to maintaining momentum. In order to improve bone density and muscle strength through exercise, women need to exercise regularly. Establish a consistent bedtime so that waking up at 5am to exercise or walk is easier to do. Set out workout clothes, so that minimal effort needs to be used to get ready to workout in the morning. Meal prep so that an adequate amount of protein and carbohydrate is consumed after the workout to enhance muscle building and recovery. By focusing on one day, one moment, one activity at a time results in the big picture being achieved. 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While it is crucial to get evidence-based research in front of women, we also need to encourage setting small, consistent goals, embracing failure, and just starting. Imperfect action is the answer.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"PostViewerEdge:postId:ac7ab324e03a-viewerId:lo_276aae4f65da":{"__typename":"PostViewerEdge","shouldIndexPostForExternalSearch":true,"id":"postId:ac7ab324e03a-viewerId:lo_276aae4f65da"},"Tag:osteoporosis":{"__typename":"Tag","id":"osteoporosis","displayTitle":"Osteoporosis","normalizedTagSlug":"osteoporosis"},"Tag:menopause":{"__typename":"Tag","id":"menopause","displayTitle":"Menopause","normalizedTagSlug":"menopause"},"Tag:start":{"__typename":"Tag","id":"start","displayTitle":"Start","normalizedTagSlug":"start"},"Tag:patient-engagement":{"__typename":"Tag","id":"patient-engagement","displayTitle":"Patient 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