Bone health: 5 things you need to know

With the right knowledge, you can navigate menopause more comfortably and help prevent or reduce bone-related issues. Here’s what you truly need to know about maintaining your bone health:

1. A changing hormonal balance can result in bone loss 
   During menopause, the oestrogen level in your body decreases. This hormone, along with testosterone, plays a key role in supporting your bone health. When its levels drop, you may experience a loss of bone mass. As a result, your bones break down more quickly than your body can produce new bone tissue.
2. Bone breakdown accelerates during menopause
   Women going through menopause may lose up to 20% of their bone mass. Men experience bone loss at a slower rate. After menopause, bone mass continues to decrease, albeit at a reduced pace. 
3. It is a silent condition
   Osteoporosis often goes unnoticed. It is a silent condition, meaning you are unlikely to detect it in its early stages. Symptoms only become apparent once the bone has weakened to the extent of causing a fracture or a collapsed vertebra.
4. You can do something about it  
   You can lower the risk of osteoporosis by making lifestyle and dietary changes. If these measures prove inadequate, medical treatments are available.  

You can take numerous steps to support your bone health at every stage of life, ranging from nutrition and lifestyle choices to medication. What you require will depend, among other factors, on your lifestyle and medical history. Here are 5 tips to help maintain your bone health:

1. Ensure you consume sufficient vitamins and minerals. While calcium is perhaps the most recognised, it is not the only one. Magnesium, boron, vitamin C, and vitamin D also play a vital role in maintaining good bone health. Aim to source these nutrients from your diet or, if necessary, through supplements.  
2. Maintain a well-balanced diet to support your immune system. Include a variety of vegetables, fruits, dairy products, eggs, and potatoes in your meals. 
3. Stay physically active. Activities such as walking, dancing, or strength training are all beneficial. Choose something that feels comfortable and enjoyable for you. Not sure where to begin? Start with 15 minutes and gradually increase the duration to suit your needs. If required, consult a physiotherapist or a sports coach to create a tailored plan.  
4. Smoking and alcohol significantly accelerate bone loss. They also prolong the healing process after a fracture and increase the risk of complications following one.  
5. Spend time outdoors regularly. Your skin produces vitamin D when exposed to sunlight, which is essential for calcium absorption. 
6. Consider alternatives to coffee, soft drinks, and black tea, as these beverages can reduce calcium levels. This is particularly important if you consume them frequently.  
7. Incorporate foods rich in boron into your diet. This mineral appears to be important for healthy bones and joints and aids in calcium absorption. Ongoing research is exploring the precise effects of boron on bone and joint health. Foods such as pears, plums, raisins, legumes, tomatoes, and apples are good sources of boron.  

If the above tips do not provide sufficient help or if you are unable to follow them, supplements may prove beneficial, such as:  

• Vitamin D3/K2, which supports calcium absorption and indirectly promotes bone health.  
• Magnesium citrate, which contributes to good bone health and supports many processes in your body. It works in conjunction with calcium and vitamin D.  
• Calcium, which aids in the formation and maintenance of bones. Additionally, it supports your muscles, heart, and nervous system.   

You may also consider a combination supplement that contains all the essential nutrients for your bones.