How to Prevent Osteoporosis During Menopause
Menopause impacts women’s health. For some women, menopause brings relief; for others, it brings discomfort and pain. Osteoporosis, or bone loss, is one of the problems associated with menopause. Osteoporosis causes bone weakness, which can result in unexpected injuries. Find out how to prevent menopausal osteoporosis and enjoy better bone health.
Are Women More Likely to Get Osteoporosis During Menopause?
Osteoporosis affects more women than men. Data from the Office on Women’s Health shows that 80% of the 10 million Americans with osteoporosis are women. Estrogen, a female hormone, plays a crucial role in bone strength. Menopause causes a drop in estrogen levels, which in turn, weakens your bones. If your peak bone mass is below average, a reduction in bone density during menopause can lead to osteoporosis.
What Preventive Measures Can You Take?
Follow these tips to reduce the risk of developing menopause-related osteoporosis.
Eat Calcium-rich Foods
Taking 1300 mg of dietary calcium a day can keep osteoporosis at bay. Foods with high calcium include:
- Milk
- Brazil nuts
- Green leafy vegetables
- Beans
- Lentils
- Almond drinks
- Bony fish like sardines or salmon
- Bread from calcium-fortified flour
Engage in Physical Activity
Exercise builds muscles and strengthens bones. Incorporate high-impact activities like jogging, jumping, stair climbing, and hiking into your daily routine. Walk long distances and lift weights to build your stamina.
Consume Vitamin D
Vitamin D promotes calcium absorption in your body. Take vitamin D supplements or observe 20 minutes of sunbathing each day. A trace amount of Vitamin D is in eggs, milk, salmon, and fortified cereal. Discuss with your doctor the right amount of Vitamin D for your body.
Quit Smoking
Cigarette smoking is one of the leading causes of osteoporosis. According to the American Public Health Association, quitting smoking can reduce women’s bone density loss risk.
Avoid Excessive Alcohol Intake
Heavy alcohol use can increase the danger of osteoporosis in women. Keep alcohol consumption moderate if you’re approaching menopause.
Treatments Available
Standard treatments for osteoporosis are effective at reducing the risk of bone damage, and they include:
- Parathyroid hormone
- Vitamin D supplements
- Calcium supplements
- Bisphosphonates
- Denosumab
- Hormonal Replacement Therapy (HRT)
HRT can slow down bone loss and enhance your body’s calcium absorption ability. But replacing estrogen causes breast cancer, so it should be your last resort.
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Exercise, diet, and lifestyle changes can lower your risk of developing osteoporosis during menopause. Each available medical treatment for osteoporosis has risks and benefits. Consult your doctor before choosing or starting treatment.
Contact us to learn more about what you can do to prevent osteoporosis.