Preventing Osteoporosis: Protect Your Bones After Menopause

Introduction

Osteoporosis is sometimes not identified until painful fractures, typically in the hips or back, occur, caused by weaker bones. Unfortunately, you are more susceptible to developing another osteoporosis-related fracture after you have already experienced one. Additionally, these fractures may be irreversible. Thankfully, there are measures you can take to help avoid developing osteoporosis in the very initial stages. Also, if you already have osteoporosis, medicines can delay the pace of bone loss.

Perimenopause and menopause are associated with a drastic decline in estrogen levels. Osteoporosis progression is directly correlated with the lack of estrogen. Early menopause (before age 45), any extended periods of declining hormone levels, and irregular or nonexistent menstruation can result in reduced bone density. Let’s scroll down to learn the ways to prevent osteoporosis and protect your bones after menopause.

What is Osteoporosis?

Osteoporosis is a condition that causes brittle bones and raises the possibility of unexpected and unforeseen fractures. Osteoporosis, which means "porous bone," causes a faster loss of bone density and strength. Sometimes, the disease advances without any discomfort or symptoms.

Although the exact cause of osteoporosis is yet under scientific research, we do understand how the condition progresses. Trabecular bone, which resembles a sponge, is surrounded by a cortical or thick bone shell. When a bone is affected by osteoporosis, the "holes" in the "sponge" expand and become larger, thereby damaging the bone's internal structure.

Until about the age of 30, our bodies normally form more bone than they lose. As we age, bone loss speeds up and surpasses the speed of bone formation, resulting in a steady decrease in bone density. Osteoporosis develops when bone loss exceeds a certain limit.

What is the Impact of Menopause on Osteoporosis?

Estrogen levels begin to fluctuate before declining as hormones adjust to typical menopausal changes. Estrogen's decline during menopause greatly accelerates bone loss since this hormone plays a vital role in slowing down the normal breakdown of bone. This hormone protects bones from becoming weaker.  In the first five years following menopause, women often lose up to 10% of their bone density. According to research, about one in 2 women above the age of 60 tends to experience at least one osteoporosis-induced fracture.

Effective Ways to Prevent Osteoporosis After Menopause

Numerous ways can help a woman prevent or slow down the progression of osteoporosis due to menopause. These are:

• Exercise: Create a consistent fitness regimen. Exercise helps in strengthening muscles and bones. Additionally, it keeps you moving and active. The greatest way to prevent osteoporosis is to engage in weight-bearing exercise three or four times a week. Walking, running, playing tennis, and dancing all can help in staying physically active. Exercises for strength and balance can also help you prevent falls, which lowers your risk of fracturing a bone.
• Take a calcium-rich diet: Consuming adequate calcium throughout your life helps develop and maintain healthy bones. RDA of calcium (for adults) with a low-to-average risk of osteoporosis is 1,000 mg (milligrams) per day. For people at a higher risk of developing osteoporosis, such as women in the postmenopausal phase, the RDA rises to 1,200 mg per day. Milk and dairy products (low-fat versions are preferred), tinned fish with bones like salmon and sardines, dark green leafy vegetables like kale, collards, and broccoli, calcium-fortified orange juice, and calcium-fortified breads are superb sources of calcium.
• Take calcium supplements: Consult your doctor before using calcium supplements. Calcium carbonate and citrate are effective calcium supplements. If you are 51 or older, limit your calcium intake to 2,000 mg per day. Adolescents can tolerate up to 2500 mg/day, but it should be strictly under medical supervision. Excess blood calcium levels might raise the risk of getting kidney stones.
• Raise your vitamin D levels: To absorb calcium, your body needs vitamin D. Most people's bodies produce adequate amounts of vitamin D when they spend a total of 20 minutes in the sun each day. Additionally, you may obtain vitamin D via supplements, cereal, milk enriched with vitamin D, eggs, and fatty seafood like salmon. Individuals between the ages of 51 and 70 should consume 600 IU each day. A daily intake of more than 4,000 IU of vitamin D is not advised. It may damage your kidneys and perhaps reduce your bone mass, so find out from your doctor how much is appropriate for you.
• Go for hormonal therapy: The ovaries secrete the hormone estrogen, which aids in preventing bone loss. Osteoporosis can be prevented by using it as a therapy. Bone loss is slowed, and the body's ability to absorb and retain calcium is improved by replacing estrogen lost during menopause. However, because estrogen treatment carries potential health risks, it is only advised for women who have severe menopausal symptoms or are at high risk for menopause induced osteoporosis.
• Be aware of high-risk medications: Bone loss can be accelerated by steroids, certain medications for managing breast cancer (such as aromatase inhibitors), anticonvulsants, blood thinners (anticoagulants), and thyroid meds. Consult your doctor about ways to lower your risk of bone loss with diet, lifestyle modifications, and perhaps additional medicines if you are on any of these medications.
• Other bone prevention measures: Limit your intake of alcohol and refrain from smoking. Smoking inhibits the body to produce estrogen, a hormone that protects the bones. Drinking excessive amounts of alcohol can harm your bones and increase the likelihood of falling and fracturing them.

Conclusion

It is never too late to address osteoporosis. Moreover, older women are considerably more likely to benefit from early intervention. Your treatment plan's objective is to reduce osteoporosis-related fractures while still maintaining bone health.

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FAQs

Q1: Should I Consider Hormonal Therapy?

A: Hormone treatment with supplemental estrogen is effective in preventing or slowing the progression of bone loss that causes osteoporosis. However, the FDA does not recommend taking hormone replacement therapy for preventing osteoporosis alone in the absence of other menopausal symptoms.

Q2: How can I incorporate calcium in my diet if I'm lactose intolerant?

A: Incorporate lactose-free dairy products in your diet. Lactose-free food items rich in calcium are leafy green vegetables, salmon (with bones), and broccoli. Try taking calcium-fortified foods.

Q3: How do weight-bearing exercises help in bone strengthening?

A: Weight-bearing exercises help your muscles work opposite to gravity. This leads to strengthening bones and muscles. This includes walking, hiking, stair climbing, and running.