How Menopause Affects Your Bones
During menopause, your body goes through big changes. One of these is a drop in a hormone called oestrogen. Oestrogen is important for keeping your bones strong. It helps balance the process of making new bone and breaking down old bone. When oestrogen levels fall, your body breaks down bone faster than it can make new bone. This can lead to weaker bones and a higher risk of a condition called osteoporosis.
The Bone Loss Timeline
It's important to understand that bone loss doesn't happen overnight. Here's a general timeline:- Perimenopause: This is the time leading up to menopause. Bone loss may start to speed up during this time.
- First few years of menopause: Bone loss is usually fastest in the first 2-3 years after your last period.
- Ongoing menopause: Bone loss continues but at a slower rate.
Knowing this timeline can help you take action at the right time to protect your bones.
What is Osteoporosis?
Osteoporosis means "porous bones". It's when your bones become weak and fragile. In osteoporosis, your body doesn't make new bone fast enough to replace the old bone it's losing. This makes your bones more likely to break, even from small falls.How Osteoporosis is Diagnosed
Doctors can check for osteoporosis with a special scan called a DEXA scan. This measures how dense (or solid) your bones are. The scan gives you a T-score:- A T-score of -1 or above is normal.
- A T-score between -1 and -2.5 means you have low bone mass (osteopenia).
- A T-score of -2.5 or below means you have osteoporosis.
Four Ways to Keep Your Bones Healthy
Here are four important things you can do to keep your bones strong during menopause:1. Do Strength Exercises 2-4 Times a Week
Strength exercises, like lifting weights or using resistance bands, help build and maintain strong bones. These exercises put good stress on your bones, encouraging them to grow stronger. Try to do these exercises at least two to four times a week.
Types of Exercises That Help:
- Weight-bearing exercises like walking, jogging, or dancing
- Resistance training with weights or bands
- Bodyweight exercises like push-ups and squats
- Yoga or Pilates for balance and core strength
Remember, it's never too late to start exercising. Even if you haven't exercised before, starting now can still help your bones.
2. Get Sunlight or Take Vitamin D
Your body needs vitamin D to use calcium, which is important for strong bones. Spending at least 15 minutes in the sun each day can help your body make vitamin D. If you can't get much sun, especially in winter, you might need to take vitamin D supplements.
How Much Vitamin D Do You Need?
Most adults need 600-800 IU of vitamin D per day. Some people might need more. Your doctor can check your vitamin D levels with a blood test.
Remember, too much sun exposure can increase your risk of skin cancer, so balance is key. Always use sun protection when you're out for longer periods.3. Eat More Protein and Calcium
Calcium is a building block for bones, and protein helps repair and grow bone. Eat foods rich in calcium like dairy products, leafy green vegetables, nuts, and fish. For protein, include lean meats, beans, and legumes in your meals.
Calcium-Rich Foods
- Dairy products (milk, yogurt, cheese)
- Leafy greens (spinach, kale, collard greens)
- Fish with soft bones (sardines, canned salmon)
- Fortified foods (some cereals, juices, and plant-based milks)
- Lean meats and poultry
- Fish and seafood
- Eggs
- Beans, lentils, and peas
- Nuts and seeds
- Soy products like tofu
4. Cut Down on Alcohol and Quit Smoking
Too much alcohol can make it hard for your body to use calcium. Smoking reduces blood flow to your bones, which makes it harder for them to heal and grow. Cutting down on alcohol and quitting smoking can really help keep your bones strong.
Alcohol Guidelines:
- If you drink, try to limit it to no more than one drink per day for women.
- One drink is about 355 ml of beer, 150 ml of wine, or 45 ml of spirits.
If you smoke, quitting can be hard, but it's one of the best things you can do for your overall health, including your bones. Talk to your doctor about ways to quit smoking.
Other Factors That Affect Bone Health
While diet and exercise are key, there are other factors that can affect your bone health:- Medications: Some medications can affect bone density. These include corticosteroids (like prednisone), some antidepressants and anti-seizure medications.
- Medical Conditions: Certain health conditions can increase your risk of osteoporosis: Thyroid problems, Coeliac disease, Rheumatoid arthritis, and some types of cancer.
- Family History: If you have a close relative (like a parent or sibling) with osteoporosis, you might be at higher risk.
- Hormone Replacement Therapy (HRT) and Bone Health: Hormone Replacement Therapy (HRT) can help with many menopause symptoms, including bone loss. It works by replacing some of the oestrogen your body has stopped making. This can slow down bone loss and reduce the risk of fractures.
When to See a Doctor
It's a good idea to talk to your doctor about your bone health:- When you start going through menopause
- If you've gone through early menopause (before age 45)
- If you have a family history of osteoporosis
- If you've had a fracture after a minor fall
- If you're worried about your bone health for any reason
Why This Matters
Taking care of your bone health during menopause is really important. As oestrogen levels drop, your bones can become weaker. But by following these tips, you can help keep your bones strong and lower your risk of osteoporosis. This means you'll be less likely to break bones if you fall.Remember, it's never too late to start taking care of your bones. By doing strength exercises, getting enough vitamin D and calcium, making healthy lifestyle choices, and working with your doctor, you can keep your bones strong as you age.
Menopause brings changes, but it doesn't have to mean weak bones. With the right knowledge and actions, you can maintain strong, healthy bones throughout menopause and beyond. Your future self will thank you for the steps you take today to protect your bone health!
