Plainly Her Picks
Bone health
Bone loss accelerates sharply in the years around the final period. Load and vitamin D are the two things with real evidence.
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Vitamin D3 with K2
Vitamin D with adequate calcium is one of the few supplement interventions with real bone evidence after menopause. Deficiency is common, and it is one of the few things a blood test settles cheaply.
Who it may suit. Women with low or untested vitamin D, particularly anyone with darker skin living at higher latitudes, where synthesis is slower.
The catch. Ask for a level test rather than guessing the dose. More is not better and very high doses have been associated with worse outcomes.
Weighted vest, 4 to 9kg
Adds impact loading to ordinary walking, which is the bone stimulus that walking alone does not provide.
Who it may suit. Women who walk regularly and want the walk to count for bone as well as heart.
The catch. Start light and short. A vest that is too heavy too soon becomes a back problem rather than a bone intervention.