Join Caroline and special guest Dr. Cynthia Mercer as they delve into the often-overlooked but crucial topic of bone health for women of all ages. Discover practical strategies for building and maintaining strong bones through nutrition, exercise, and lifestyle choices. Dr. Mercer shares her expertise, providing valuable insights and actionable steps to prevent osteoporosis and fractures, empowering women to live active, independent, and fulfilling lives.   Dr. Cynthia Mercer is a board-certified obstetrician and gynecologist who practiced in Athens, Georgia, for nearly 40 years before retiring in 2021. She completed her medical training at the Medical College of Georgia and residency at Emory University, where she served as Chief Resident. Dr. Mercer has held numerous leadership roles, including past president of the Georgia Obstetrics and Gynecology Society and chair of the Georgia Board of Public Health. She also served on the Augusta University Health System Board and is active in her church and community, including serving on the executive board of The Cancer Foundation of Northeast Georgia. She is married to attorney Thomas Rogers and has two children and four grandsons.   Key Takeaways: Bone health is crucial for women of all ages to stay active and independent. Bone density is the amount of minerals in your bones, constantly being remodeled by osteoblasts (builders) and osteoclasts (choppers). Bone mass peaks in your 20s and gradually declines, with rapid loss during menopause due to estrogen decrease. DEXA scans measure bone density to diagnose osteopenia (thin bones) and osteoporosis. Treatment options include lifestyle changes, medications (pills, shots, infusions targeting osteoclasts or osteoblasts), and hormone therapy. Calcium (1200mg), Vitamin D (1000-2000 IU, know your levels), and Magnesium (500mg) are key supplements. Consider creatine (3-5g) for muscle and bone support. Get calcium through diet (dairy, greens, fish, nuts, fruits) if possible. Weight-bearing and resistance exercises are vital for bone health.  Stomping, jumping, weighted squats/deadlifts stress bones positively. Start supervised if you have osteoporosis. Weight-bearing exercises work against gravity; resistance training builds muscle strength. Combine both! Scripture References:  Psalm 73:26: “My flesh and my heart may fail, but God is the strength of my heart and my portion forever." Proverbs 4:23: "Be careful how you think; your life is shaped by your thoughts."   Resources: High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial     Connect with Caroline! IG: @carolineharrisward  Email: caroline@transfitathens.com Web: www.transfitathens.com App:  TransFit Personal Training App     Train with me and my team at TransFit! We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started.  Ready to conquer your fitness and health goals - the time is now!