How to prevent osteoporosis in menopause

Menopause and Osteoporosis - what do you know about it?

Crumbling Bones - a silent symptom of menopause. From our mid 30’s the fluctuation in hormone levels means that women's bones are no longer increasing in strength, they are actually becoming more porous and more likely to break.

Postmenopausal women are susceptible to primary osteoporosis since osteoporosis is closely related to oestrogen deficiency. During the menopausal transition period, the drop of oestrogen leads to more bone resorption than formation, resulting in osteoporosis.

A broken bone when we are in our 50’s and 60’s is an irritation but as we head into our 70’s and 80’s it may become life-threatening. In fact, a 50-year-old woman has a 2.8% risk of death related to hip fracture during her remaining lifetime – that’s equivalent to her risk of death from breast cancer and 4 times higher than that from endometrial cancer.

Who Gets Osteoporosis?

There are several things to consider when looking at who gets osteoporosis:

• Age: Women lose bone rapidly in the first few years after menopause, and are more susceptible if the menopause begins early (before the age of 45) or they've had their ovaries removed. Women's lighter, thinner bones and longer life spans account for some of the reasons why they are at a higher risk for osteoporosis.

• Bone structure and body weight: Petite and thin women have a greater risk of developing osteoporosis in part because they have less bone to lose than women with more body weight and larger frames.

• Family history: Heredity is one of the most important risk factors for osteoporosis. If your parents or grandparents have had any signs of osteoporosis, such as a fractured hip after a minor fall, you may be at greater risk of developing the disease.

• Ethnicity: Research has shown that Caucasian and Asian women are more likely to develop osteoporosis. Additionally, hip fractures are twice as likely to occur in Caucasian women as in African-American women. However, women of colour who fracture their hips have higher mortality. 

How is Osteoporosis Diagnosed?

Osteoporosis is often called “a silent disease” usually determined with the first fracture. It can also be diagnosed by measuring the reduction of bone density. However, any fracture in postmenopausal women can be considered due to osteoporosis unless related to a motor vehicle accident or major trauma. Common symptoms include:

• Back pain if there are small fractures, or if vitamin D is extremely low

• Loss of two inches in height is a sign of vertebral bone collapse

• Kyphosis or a hunchback appearance in the advanced stage

• Bone fractures due to weakening from osteoporosis common in hip, wrist, and spine

How Can I Prevent Osteoporosis?

There are multiple ways you can help protect yourself against osteoporosis. Lifestyle changes can make huge improvements to bone strength, many you can start TODAY!

Getting enough calcium throughout your life helps to build and keep strong bones. The recommended daily allowance (RDA) of calcium for adults with a low-to-average risk of developing osteoporosis is 1,000mg each day. For postmenopausal women, the RDA increases up to 1,200mg each day.

• Eat foods high in calcium: Excellent sources of calcium are milk and dairy products (low-fat versions are recommended), include salmon, tinned or fresh in your weekly diet. Increase the amount of green vegetables you eat, specifically BROCCOLI and BRUSSELS SPROUTS, calcium-fortified orange juice, and breads made with calcium-fortified flour. 

• Strength exercises: Resistance or strength training will help build muscle groups, the classes I teach which are specifically designed for this are the Abs Arms and Arse class and the Fitstix class. Ideally you would do this type of resistance exercise two to three times a week in addition to regular walking. Start gently and build up as you get stronger. 

• Exercise: To understand the details of WHY this is so important - check out my  ‘fitness during menopause’ post. Exercise makes bones and muscles stronger and helps prevent bone loss. It also helps you stay active and mobile. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises. In addition, strength and balance exercises may help you avoid falls, decreasing your chance of breaking a bone.

  Take a look at my online Feel Great in 8 fitness programme - it's a great way to get into new fitness habits! 

• Supplements: Calcium carbonate and calcium citrate are good forms of calcium supplements. Talk to your doctor before taking supplements.

• Vitamin D: Your body uses vitamin D to absorb calcium. Being out in the sun for a total of 20 minutes every day can helps us make vitamin D but few of us in the UK will have adequate levels. In addition to supplements which you can buy from a reputable supplier you can also get vitamin D from eggs, fatty fish like salmon, cereal and milk fortified with vitamin D.

• Other preventive steps. Limit alcohol consumption and do not smoke. Smoking causes your body to make less oestrogen, which protects the bones. Too much alcohol can damage your bones and increase the risk of falling and breaking a bone.

How Is Osteoporosis Treated?

Treatments for established osteoporosis (meaning, you already have osteoporosis) include various medications, calcium and vitamin D supplements, weight-bearing exercises, injectables and doctor.

Current treatments are very effective and lower the risk of further harm. Duration of treatment will vary depending on women’s fracture risks, long-term effects of therapy on bone health, and other risks or side effects. Treatments should be a shared decision between you and your doctors.

 People used to think that osteoporosis was an inevitable part of ageing. Today we know a lot more about how to prevent, detect, and treat the disease. You are never too young or old to take care of your bones. Good lifestyle habits can help you protect your bones and decrease your chance of getting osteoporosis. 

More information can be found on the National Osteoporosis Foundation website.