Ten years ago, menopause wasn’t something celebrities discussed on morning TV shows. Oprah wasn’t hosting entire television specials dedicated to the topic, and women didn’t have the network of support and solutions that exist now. Society has come a long way in giving menopause the attention it deserves, but there’s still a long way to go. “Despite being used interchangeably with perimenopause and post-menopause, menopause itself is merely one day on the calendar,” says Jessica Corwin, MPH, RDN. “It’s the one-year anniversary of not having a period. This cessation is the natural result of declining hormones, including estrogen and progesterone. Menopause itself typically occurs between ages 45 and 55. Perimenopause—the transition phase—can begin in the early 40s, sometimes even late 30s.”
There are still many things that happen during menopause that people aren’t talking about. One common one is osteoporosis. “With estrogen playing a key role in bone health, this hormonal shift makes postmenopausal women more vulnerable to bone loss and osteoporosis,” Corwin explains. “Osteoporosis is surprisingly common in menopause. Studies estimate that one in two women over 50 will experience an osteoporosis-related fracture, whereas the risk for men is merely half. What you may find even more shocking is the risk of an osteoporotic-related bone fracture is greater than heart attack, stroke and breast cancer combined!” Here, experts discuss why osteoporosis is so common in menopausal women and what to know to keep your body strong.
Featured Experts:
Why is osteoporosis so common in menopausal women?
“When estrogen drops during menopause, the effects ripple through your body, and your bones feel it the hardest,” says Dr. Michelle Sands, a licensed naturopathic physician. “Studies show that women can lose up to 20 percent of their bone density in the first five to seven years after menopause. This is because estrogen plays a vital role in maintaining bone strength. And when it drops, the body starts breaking down bone faster than it can rebuild. This leads to weaker bones, more porous bones and a higher risk of fractures. In fact, for women over 65, a hip fracture carries a 30 percent increased chance of death within the first year. Yes, osteoporosis is serious, but it’s also preventable.”
Knowing this, Corwin says we should hit pause and take a step back. “90 percent of our bone mass is accumulated by the time we reach the age of 18, and then 100 percent by age 30. Now, think back to your youth. How was your diet? Did you restrict calories? Did you smoke, drink alcohol or take steroids? Do you think your bones were able to reach their true peak mass? The point I’d like to make is that each of us has our own baseline we were able to establish by age 30, and it is from this varied baseline that we are now drawing from during menopause.”
According to Corwin, osteoporosis is often called a “silent disease” because bone loss happens without symptoms. That is until a fracture occurs. The key, she says, is taking action early. “Ask the women in your family if they have been diagnosed with osteopenia or osteoporosis.” The next step? “Ask your primary care provider for a bone density scan,” adds Dr. Sands. “This test is typically covered by insurance, though if not, it runs around $200 or less.”
What Menopausal Women Should Do When Diagnosed With Osteoporosis
Protecting our bones isn’t just about popping a calcium supplement, Corwin says. “It requires a holistic approach. To support our bones, we must not only nourish them well on the inside; we also need to stimulate growth from the outside.” To do this, there are a few important things to consider incorporating into your routine. “Osteoporosis is reversible,” adds Dr. Sands. “With the right support, you can build strength and resilience at any age.”
Practice Strength Training
“I recommend strength training at least two to three times per week to stimulate bone formation,” says Dr. Sands. “Focus on exercises like squats, lunges and deadlifts. A 2022 review in Osteoporosis International found that weight-bearing exercise increases bone density by two to four percent in postmenopausal women. It’s a small but significant boost that reduces fracture risk.” Corwin also recommends resistance training and movement with impact. “Resistance training, weight-lifting and impact activities, such as jumping or brisk walking, help stimulate bone formation. You can also level up any of these activities by wearing a weighted vest. This simple yet effective strategy can provide additional stress to bones, encouraging them to stay strong.”
Increase Your Protein Intake
“Protein provides the amino acids your bones need to stay strong,” says Dr. Sands. “Aim for at least one to 1.2 grams per kilogram of body weight daily.” So, if you weigh 150 pounds, you should be consuming around 70 grams of protein per day. “When it comes to protein, I typically have women first keep a food journal or use a nutrition app to observe their intake,” adds Corwin. “Doing this for a week or two will establish a nutrition baseline and help identify strengths and weaknesses in their current diet. Once we have a better understanding of their actual protein and nutrient intake, we can establish goals and build from there.”
Maintain a Nutritious Diet
Corwin suggests focusing on bone-building foods rich in calcium, vitamin D, magnesium and protein. The latter is essential for bone matrix formation. “Calcium is found in dairy, leafy greens, sardines and almonds,” she says. “Vitamin D is found in salmon, egg yolks and fortified foods, but you can also get it through sun exposure. “Magnesium is found in nuts, seeds, legumes and whole grains.”
Dr. Sands adds that estrogen isn’t just a reproductive hormone; it’s also a natural anti-inflammatory powerhouse. So, when estrogen levels drop during menopause, the balance in your body shifts, triggering a cascade of inflammation. “This systemic inflammation not only makes you feel sluggish or puffy but also accelerates bone loss.” Therefore, she also recommends eating anti-inflammatory foods. “Load up on omega-3-rich fatty fish like salmon, walnuts and chia seeds, along with antioxidant-packed berries, turmeric and leafy greens.”
Take the Right Supplements (but only if you need them)
When you don’t get enough of certain vitamins and minerals in your diet, supplements can help. “We all have the idea of calcium engrained in our brain for bone health, yet there are many additional nutrients to keep in mind,” adds Corwin. “Look for a supplement that includes more than calcium alone, like one with vitamin D, vitamin K2, copper and boron. If you do choose to supplement, please keep an eye on your labs to ensure you are taking the dose that is right for you and your body.” Dr. Sands also recommends magnesium, which is important for bone mineralization, too.
Can hormone therapy help osteoporosis in menopause?
A lot of people are talking about hormone therapies right now. “By optimizing our hormones, we are beginning with a root-cause approach and supporting the bone-building pathways being thrown off in the first place,” Corwin explains. “If you have long struggled with PCOS, PMDD or infertility, you were likely losing bone then as well. The conversation around hormone therapy is a great one to have with a healthcare provider specializing in menopause to ensure they are caught up with the latest evidence and best practices.”
Dr. Sands recommends supporting estrogen naturally. “Bioidentical hormone replacement therapy (BHRT) can restore balance, reduce inflammation and slow down osteoclast activity,” she explains. “Osteoclasts are the cells responsible for resorption. They break down bone tissue to release calcium and other minerals into the bloodstream. Estrogen keeps these osteoclasts in check, ensuring bone breakdown doesn’t outpace bone formation. But during menopause, with estrogen out of the picture, osteoclasts go rogue. They break down bone tissue at an accelerated rate, leading to a loss in bone density and strength. The result? Fragile bones that are far more prone to fractures. A study in Endocrine Reviews highlights how the loss of estrogen during menopause leads to increased production of pro-inflammatory cytokines—like IL-1 and TNF-alpha—which directly stimulate osteoclast activity.”
www.newbeauty.com (Article Sourced Website)
#Osteoporosis #Menopause #Reverse