Bone Health & Menopause
Written by Sarah Moloney
Menopause is a critical period for our bone health, as hormonal changes and the aging process can lead to a higher risk of osteoporosis, a condition causing weakened and brittle bones. Three reasons this may happen are:
Hormonal changes: Oestrogen plays a crucial role in maintaining bone density. Oestrogen helps to regulate the bone cells responsible for breaking down and building new bone tissue. When oestrogen levels decline during menopause, there is an increased risk of bone loss, leading to a condition called osteoporosis. Osteoporosis makes bones more fragile and prone to fractures.
Accelerated bone loss: During perimenopause and the early years of menopause, women often experience an accelerated rate of bone loss. During this time, bone density may decrease at a faster pace, putting women at a higher risk of developing osteoporosis.
Increased fracture risk: Osteoporosis resulting from menopause-related bone loss can lead to an increased risk of fractures, particularly in the spine, hips, wrists, and ribs. Even minor falls or stresses on the bones can cause fractures in people with osteoporosis. Fractures in older women could cause chronic pain, reduced mobility, and diminished quality of life.
It is so important for those of us approaching menopause and those in the thick of it to be aware of this increased fracture risk and take control of our future health. We can do this by taking these steps to maintain strong bones. Remember, it’s never too early or too late to start being proactive in managing our bone health prior to, during and after menopause. Here are three strategies to get you started:
Create a healthy dietary pattern:
Include calcium-rich foods: Tuck into a varied diet rich in calcium to support bone health. Include dairy products, leafy green vegetables (such as kale and spinach), tofu, almonds, and fortified foods in your meals.
Get that Vitamin D: Ensure an adequate intake of vitamin D, which is essential for calcium absorption. You get vitamin D through sunlight exposure or by consuming fatty fish, fortified dairy products, and supplements recommended by your healthcare provider.
Reduce caffeine and alcohol: it can be a good idea to examine your intake of caffeine and alcohol as too much of an occasionally good thing can negatively affect calcium absorption and bone health.
Regular weight-bearing and resistance exercises:
Weight-bearing exercises: Find some weight-bearing activities you love like walking, jogging, cycling, dancing, and hiking. These activities place stress on the bones, which promotes bone strength and density.
Resistance training: Strength training is incredible for strong bones, hit the gym or do exercises at home using weights. Pilates is another enjoyable way to get some resistance training done!
3. Hormone replacement therapy (HRT) or other medications:
· Hormone replacement therapy: Talk to your doctor about hormone replacement therapy. HRT can slow down bone loss and reduce the risk of osteoporosis. HRT is not suitable or necessary for everyone and your options are best discussed with your doctor.
· There are other, non-hormonal medications for osteoporosis. These medications can help maintain bone density and reduce fracture risk.
Remember to consult with your healthcare provider for personalized advice based on your individual health condition and needs. They can check on your bone health by booking your DEXA scan and provide specific recommendations and then help you monitor your progress to ensure optimal bone health during menopause.