Osteoporosis and menopause: what you need to know

Oestrogen is known to play an important role in bone health in both men and women. Oestrogen enables your body to produce osteoblasts, the cells that create new bone. When oestrogen levels drop in the years leading up to menopause, the risk of osteoporosis increases. Osteoporosis is a disease that causes bones to become weak, brittle and more likely to fracture. 

Calcium and Vitamin D are also important building blocks for healthy bones. Calcium keeps bones strong, and Vitamin D helps absorb calcium. Other factors that can increase the risk of osteoporosis include insulin resistance, alcohol, smoking, chronic inflammation and certain medications. Women are more at risk of developing osteoporosis than men because of hormonal changes that happen around menopause. 

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings. 

Osteoporosis is a chronic disease affecting one in three women. The risk of osteoporosis increases with age, but this doesn’t mean there is nothing you can do to prevent osteoporosis.  

Research indicates that around 20 percent of bone loss in women happens during their menopausal years. In general, postmenopausal women are more likely to experience prolapses or fractures, such as a broken wrist, hip or vertebra. 

Osteoporosis is called a ‘silent disease’ because bone loss happens without any warning signs. In fact, many people are not aware they have this condition until they have symptoms (such as back pain) or suffer a fracture or vertebral collapse. The good news is that by caring for your body the pitfall of osteoporosis can be avoided and bone loss can be slowed down.  

It has been scientifically proven that a healthy lifestyle plays a major role in maintaining bone health. A healthy diet, exercise and good posture are key. 

• Nutrition is the most important factor for bone health, in particular adequate intake of calcium and Vitamin D, magnesium and Vitamin K. Vitamins D, K and magnesium help absorb calcium. You get Vitamin K and magnesium from food. Vitamin D is produced in the skin when exposed to sunlight. Vitamin D supplements are commonly recommended in countries with little sunlight to achieve adequate levels. 
• Good posture is more important than any form of exercise. Be aware of your posture. Sit and stand up straight, pull your belly button to your spine, and let your shoulders hang naturally. 
• Improve muscle strength and balance. Activities that put pressure on the bones strengthen both the muscles and the bones. This doesn’t mean you have to spend hours in the gym weightlifting. Just make sure you get regular physical activity during the day. Combine 30 minutes of high-energy walking with low-impact activities, such as Pilates, yoga or swimming.  
• Quit smoking and reduce your alcohol intake. Smoking and drinking are bad for bone health. 

When you're constantly stressed and always ‘on’ your body produces cortisol non-stop. Elevated cortisol levels interfere with osteoblast formation and dramatically decreases bone building, resulting in reduced bone density. Put simply: stress negatively impacts bone formation. 

Do you have a demanding job, many obligations outside of work and little time for yourself? Don’t forget that you need to relax, too. Set priorities, accept that you cannot juggle all the things in your life at all times, and discover the power of short relaxation exercises and taking short breaks.