Osteoporosis and Menopause: Strengthening Your Bones and Health
Bone thinning doesn’t have to be inevitable. Stay ahead of it with the right steps for bone health.
Osteoporosis, or thinning bones, can become a greater risk during this time due to declining hormone levels. Understanding this change can help you take steps to maintain bone strength and prevent fractures.
Osteoporosis can weaken bones and increase the risk of fractures. Taking steps to strengthen your bones now can make all the difference.
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What is osteoporosis?
Osteoporosis is a condition characterised by decreased bone density, making bones more fragile and susceptible to fractures. It is commonly associated with lower oestrogen levels during menopause.
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How common is osteoporosis during menopause?
Approximately 25% of postmenopausal women will develop osteoporosis, with many more at risk for low bone density (osteopenia).
Common signs of osteoporosis
- Increased risk of fractures from minor falls or bumps.
- Decrease in height over time or stooped posture.
- Bone pain or tenderness, especially in the spine, wrists, or hips.
Self care tips
Activities like walking, weightlifting, or yoga can help maintain bone strength.
Consume foods rich in calcium (like dairy, leafy greens) and ensure adequate Vitamin D through sunlight exposure or supplements.
Both smoking and excessive alcohol can contribute to bone loss, so limiting these habits can support bone health.
Medical treatments
Medications like bisphosphonates or hormone therapy may help improve bone density. Speak to your healthcare provider to determine the right course of action for your bone health.
Menopause and osteoporosis FAQs
Yes, the decline in oestrogen levels during menopause can lead to a loss of bone density, increasing the risk of osteoporosis.
Regular weight-bearing exercise, a balanced diet rich in calcium and Vitamin D, and avoiding smoking and excessive alcohol can all help maintain bone health.
