Osteoporosis and Menopause: How to Protect Your Bone Health

Every seven years, your body's cells almost completely renew, recycling old cells and building new ones. However, as we age, that process is not as balanced as it used to be. Osteoporosis occurs when your body breaks down bones faster than they are rebuilt, resulting in more fragile bones over time.

Osteoporosis, which means "porous bones" is the result of bone density loss. While this happens to both men and women at a certain age, women experience a significant increase in risk during menopause. For this reason, osteoporosis awareness is important for all women transitioning through this milestone life stage.

The good news is that while bone density loss is common, you can minimize your risk and support long-term bone health with a few simple life changes. Don't let osteoporosis slow your roll. You can keep your bones healthy and strong for many more years of robust activity.

Why Does Osteoporosis Happen During Menopause?

Estrogen plays an important role in your lifetime bone health. Estrogen acts as an inhibitor for osteoclasts, which are responsible for bone turnover. In other words, estrogen prevents your bones from breaking down too fast during the natural cellular lifecycle. During menopause, estrogen levels naturally drop. With less inhibition, osteoclast activity increases, resulting in the faster breakdown of bones. 

When osteoclasts outpace your bone regeneration process, you lose bone density. This is the root cause of menopause-related osteoporosis. Other interruptions to your natural estrogen levels, such as irregular ovulation, prolonged menstruation absence, and early menopause, can also increase your osteoporosis risk.

Knowing these risk factors can help you make preparations to protect your long-term health. By anticipating when your estrogen is low, you can take steps to boost your bone regeneration or inhibit osteoclasts in other ways.

The Impact of Osteoporosis: Why It Matters

Osteoporosis is something every woman should be aware of because it is so closely related to hormonal health. Any time your estrogen is low, you may be at greater risk of injury should your bones become porous. Osteoporosis makes your bones light and brittle. This increases your risk of bone fractures from seemingly minor injuries like slips and bumps.

Osteoporosis can also affect your ability to engage in a vigorous daily life by reducing the total impact resistance of the bones in your body. Left unchecked, it can impact your daily life and long-term health. However, with proactive care, you can avoid these complications by protecting your bone health as soon as your risk factors increase.

Steps to Protect Your Bones During Menopause

During menopause, protecting your bone health is easier than you think. Bone-healthy habits can be easily included in your daily routine, from cooking with calcium-rich foods to going for a daily walk. The habits that will keep osteoporosis at bay will also help you maintain your overall health to feel more vibrant and strong throughout your menopause experience.

Don't worry if these habits aren't already part of your routine. Small, sustainable changes can easily become a bone-healthy lifestyle.

Enjoy a Calcium-Rich Diet

Add more calcium and Vitamin D to your diet. Together, these will stimulate bone production to counterbalance the increased rate of bone loss during menopause. Fortunately, calcium-rich foods are delicious.

• Enjoy more diary
  • Milk, yogurt, and cheese
• Dive into seafood
  • Salmon, crab, scallops, and canned sardines with bones.
• Try lunch salad recipes
  • Leafy greens like spinach, bok choy, and collards have tons of protein.
• Explore new garnishes
  • Almonds, seeds, and tofu
• Fortified foods
  • Cereals, flour, cornmeal, and baked goods with extra calcium and Vitamin D

Choose just a few calcium-rich foods to add to your weekly menu, like a daily yogurt, a leafy salad, or fish once a week. The more calcium-rich foods you enjoy, the more you can encourage bone health.

Add Strength Training to Your Workout Routine

We all benefit from a regular fitness routine. If you like to work out, add strength and resistance training to your weekly exercises. If you're not a fitness enthusiast, just taking daily walks and a few lifting exercises can help. Resistance-band workouts, weighted squats, deadlifting, leg presses, or even regular cardio can make a positive difference.

This sends the signal to your bones that you are still active and to keep building new bone density with the healthy, calcium-rich foods you eat.

Minimize Drinking or Smoking

Smoking tobacco and excessive drinking can contribute to bone loss. Reducing these habits will, therefore, reduce your risk factor. You can still safely enjoy the occasional glass of wine or cocktail with the girls, but minimize your exposure to promote overall healthy bone-growth for your long-term health.

Discover Enjoyable Bone-Healthy Life Changes

Making lifestyle changes for your bone health doesn't have to be challenging. The more fun you can have with healthy choices, the easier they become. Start your day with a fruit yogurt and learn delicious new recipes with ingredients like salmon and spinach. Hit the gym with a friend or enjoy the cool evening on a nightly walk. Choose changes you enjoy so that long-term bone health is a breeze.

Make Small Routine Changes Over Time

You also don't have to completely change your lifestyle all at once. Make one small positive change at a time. Let it become an enjoyable part of your routine before making another small positive change. This approach is sustainable and helps you build a bone-healthy lifestyle without the rubber-band effect of fad diets and New Year's resolutions.

Small, sustainable changes over time help you build good habits that stick, and you can have fun doing it.

When to Speak With a Healthcare Professional

Most women can take charge of their bone density health starting with perimenopause. Of course, it's always a good idea to keep your doctor in the loop. Stay aware of your situation with the occasional bone density scan, considering your age and any additional risk factors.

If you're considering supplements or are concerned about your bone strength, talk with your healthcare provider. They can help you choose the right supplements or prescribe medications that will help fortify your long-term bone health.

Working with your doctor can help you create a personalized plan tailored to your unique bone health situation. A health-conscious plan can help you maintain strength, mobility, and vitality with lasting bone density even after menopause.

Feel Empowered to Prioritize Your Bone Health

Your bone health is under your control. Osteoporosis is common for women starting at menopause, but it can also be manageable with the right lifestyle changes. A few practical choices can help encourage your bones to stay strong, fighting back against bone density loss that accompanies a natural reduction in your body's estrogen levels. Take charge of your long-term bone health with small steps to protect your bone density over time.