Osteoporosis and Menopause
In this blog we explore Osteoporosis, what it actually is, how you can prevent it, slow it’s progression and why we need to be education our daughters and granddaughters on how to get ahead of the game and build strong and healthy bones NOW!
(and why this blog is for EVERY women of EVERY age)
Ok so right now there is a lot of talk about Menopause and there seems to be a lot of talk in particular about certain symptoms such as hot flushes, brain fog, lack of sleep etc. I don’t however hear enough about osteoporosis and the risks women have of developing this life altering condition. In particular we don’t talk early enough about it because actually it’s something we should be tackling and preventing way before we even know what menopause is. Building strong and healthy bones while we are in out teens and twenties and thirties is so important and yet at school I don’t think we even touch the surface educating our girls on what they can do to build a strong and healthy framework that ensures they will enter peri menopause as strong and healthy women. I get it! It’s so far in the future why does a teen or twenty something even need to think about this stuff. But my logic is put minimal work in while you are young and reap the benefits when you are older! Osteoporosis is a common bone disorder that affects millions of people worldwide. Women who have reached menopause are at an increased risk of developing osteoporosis so in this blog we will discuss what osteoporosis is and how it is linked to menopause and what you can be teaching your daughters now to ensure they don’t encounter problems down the line.
Osteoporosis is a condition in which bones become weak and brittle due to a loss of calcium and other minerals, which can lead to an increased risk of fractures, especially in the hips, spine, and wrists. The risk of osteoporosis increases as people age, and women are more likely to develop the condition than men.
Menopause is a natural process that occurs in women when they stop menstruating. This typically occurs in their late 40s to early 50s and it is associated with a decline in estrogen levels, which can lead to bone loss. Estrogen plays an essential role in maintaining bone density, and a decline in estrogen levels can increase the risk of osteoporosis along with a host of other symptoms.
During menopause, bone resorption (the process by which old bone is broken down) increases, while bone formation decreases. This imbalance can lead to a decrease in bone density and an increased risk of fractures and as a result women can lose up to 20% of their bone density in the first five to seven years after menopause. Bone density starts really declining from the age of around 35 so you see how important it is to take action way before the big M kicks in! That’s sounds scary right?
There are several risk factors that increase the likelihood of developing osteoporosis during menopause. These include:
Age: The risk of osteoporosis increases with age.
Family history: A family history of osteoporosis increases the risk of developing the condition.
Low body weight: People who have a low body weight are at an increased risk of osteoporosis.
Smoking: Smoking can increase the risk of osteoporosis.
Lack of exercise: A sedentary lifestyle can increase the risk of osteoporosis.
Preventing Osteoporosis during Menopause:
There are several steps that women can take to reduce the risk of developing osteoporosis in the lead up and during menopause. These include:
Exercise regularly: Weight-bearing exercises, such as walking, jogging, and strength training, can help maintain bone density. Click here to read more about Exercise During Menopause
Eat a healthy diet: eating a wide variety of plant based foods in your diet and taking vitamin D can help maintain bone health. Foods rich in protein and calcium should be included. Soy is a great source of calcium. Click here to read about Foods To Eat During Menopause
Quit smoking: Smoking can increase the risk of osteoporosis, so quitting smoking is essential.
Limit alcohol intake: Heavy alcohol consumption can increase the risk of osteoporosis.
I will mention HRT here because this is also an option you may want to consider. It should however be discussed with your medical practitioner if you want to consider this option and I would certainly recommend putting in place all the above before anything else is considered to give your body the best chance of strong and healthy bones and to help reduce symptoms of menopause. I always try to teach prevention and management through food and lifestyle first before you try the medical route. HRT however can be life changing for some women so it should only rightly be mentioned here.
In conclusion, osteoporosis is a common condition that affects many women during menopause. A decline in estrogen levels during menopause can lead to bone loss and an increased risk of fractures. However, there are several steps that women can take to reduce their risk of developing osteoporosis, including regular exercise, a healthy diet, and, in some cases, HRT. By taking these steps, women can maintain their bone health and reduce their risk of fractures. Starting earlier in life can help maintain good bone health.
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