All You Need to Know About Osteoporosis: Menopause

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The menopause is a time of significant change for women, usually occurring between the ages of 45-55 years. Menopausal symptoms are primarily due to falling oestrogen levels, and may last from a few months to several years in some women.

A slow but gradual loss of bone occurs in both men and women after the age of 35 years. However, during menopause, due to reduced oestrogen levels, calcium loss from the bones is increased, particularly in women who are not taking HRT, which replaces oestrogen.

Particularly, if the peak bone mass before menopause was less than ideal, the bone loss during menopause may result in osteoporosis.

The good news is however, that during menopause it is possible for women to reduce their risk of developing osteoporosis.

8 simple lifestyle changes to reduce the risk of osteoporosis:

#1 Ensure a calcium intake of around 700-1000mg/day, which equals 3-4 serves of dairy.

#2 Eat a healthy diet, including plenty of fresh fruit and green leafy vegetables, canned fish (with bones), dried pulses, and also nuts, bread, and cereals.

#3 Exercise most days of the week, aiming for around 30 minutes. Try to include some aerobic, strength, and weight bearing training spread out during the week.

#4 Be active whenever you get the opportunity, including housework, gardening, and other hobbies (for example golf, bowling, squash).

#5 Spend around 6-8 minutes, 5-6 times each week in the sun during the summer months to ensure adequate vitamin D build-up.

#6 If you prefer to avoid sunlight exposure, or have a darker skin colour, you may need to consider taking a vitamin D supplement.

#7 Avoid smoking.

#8 Keep alcohol consumption to a minimum.

If you are concerned about your bone health you should make an appointment with your doctor to discuss a bone density test (DEXA), and discuss your need for medication.

If you’ve already been diagnosed with osteoporosis, or have suffered a fracture, you should speak with your doctor or physiotherapist before starting an exercise program.

Osteoporosis series

This is the final in a series of posts relating to osteoporosis. I hope you’ve found the information beneficial. Please drop me an email if you have any further questions.