Osteoporosis

• Around 20 per cent of bone loss occurs during menopause, primarily due to declining oestrogen levels.
• Bone loss often progresses without noticeable symptoms. Problems typically arise later, such as fractures or collapsed vertebrae.
• The risk of fractures increases in the years following menopause, often ten to twenty years later.
• By focusing on nutrition, exercise, and potential treatments early on, you can slow down bone loss.

Oestrogen is known to play a vital role in bone health for both men and women. This hormone helps renew and maintain bone tissue. When oestrogen levels drop during menopause, the risk of bone loss (osteoporosis) increases. Bone density decreases, and bones become more brittle and fragile, raising the likelihood of fractures.

In addition to oestrogen, calcium, vitamin D, and vitamin K are also essential for healthy bones. Calcium is a critical building block for bones. Vitamin D is necessary for absorbing calcium from food, while vitamin K helps bind this calcium into the bones.

Alongside (an increased risk of) osteoporosis, you may also experience other menopausal symptoms, such as ageing skin, reduced libido, and hot flushes.

Other factors that can contribute to bone loss include insulin resistance, alcohol, smoking, chronic inflammation, and certain medications. Osteoporosis is more common in women than in men, with menopause being a key factor.

Stress can also increase the risk of deteriorating bone health. When you experience high levels of stress, your body continuously produces cortisol. Elevated cortisol levels reduce bone density and the formation of new bone. Stress can thus indirectly hinder bone development.

Do you have a demanding job, many responsibilities outside of work, and little time for yourself? Try to slow down more often. Set priorities and accept that you can’t always juggle everything. Short relaxation exercises and taking breaks can help reduce stress.

There are various ways to address bone loss and reduce the risk of further bone deterioration. The appropriate approach depends on your situation and the severity of the bone loss. Support through lifestyle changes, supplements, and—in some cases—medication or hormone replacement therapy (HRT) can play a role.

When your hormone levels change during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, sufficient exercise, and rest can help prevent or alleviate symptoms. Small adjustments can already make a difference in how you feel.

Do you take medications or supplements? A healthy lifestyle supports your body in absorbing nutrients and processing medications, enhancing the effectiveness of supplements and treatments. Experts recommend the following for bone health:

• Nutrition is the most important factor for good bone health. Focus on adequate calcium, vitamin D, magnesium, and vitamin K. Vitamin D, K, and magnesium aid in calcium absorption. You can get vitamin K and magnesium from food, while vitamin D is produced in your body through sunlight exposure. In countries like the UK, where sunlight is limited in winter, a vitamin D supplement is essential.
• Good posture is more important than any specific type of exercise. Stand and sit as upright as possible, with a relaxed abdomen, open chest, and low, loose shoulders. Distribute your weight evenly and breathe calmly.What not to do: Don’t consciously pull in your stomach. This can create unnecessary tension in the pelvic floor, which is important for functions like urination and bowel movements. Prolonged tension can lead to issues such as difficulty urinating or involuntary urine leakage.
• Work on your muscle strength and balance. By putting stress on your bones, you stimulate bone structure and mass. This doesn’t mean you need to spend hours in the gym, but it does mean ensuring you move enough every day. For example, alternate a brisk 30-minute walk with Pilates, swimming, or yoga.
• Quit smoking and avoid excessive alcohol consumption. Both have a negative impact on bone health.

During menopause, the hormones oestrogen and progesterone fluctuate and largely disappear once your periods have completely stopped. This can cause symptoms such as hot flushes, vaginal dryness, or osteoporosis. For severe symptoms, hormone replacement therapy (HRT) is the most effective treatment. By replenishing the missing hormones, symptoms decrease. This helps restore balance in your body, giving you more energy and peace in your daily life.

Hormone therapy is always prescribed by a doctor and tailored to your personal situation to ensure the treatment is safe and effective.

During menopause, changes occur in how your body produces energy, builds muscle, and repairs skin. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman going through menopause. Supplements can also target specific symptoms such as hot flushes, poor sleep, and osteoporosis.

The effectiveness of supplements can vary from person to person. This depends on factors such as your lifestyle and overall health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.