Did you know that the hormonal changes that come with menopause can accelerate bone loss? Roughly one in five women over 50 develop osteoporosis, a condition in which bones become dangerously fragile.
For expert care and support navigating this important life stage, turn to the experts at Evergreen Women’s Health. Board-certified gynecologist, Cynthia McNally, MD, and our skilled team offer personalized solutions to help you manage the symptoms of menopause, from hot flashes to bone loss.
This May, during Osteoporosis Awareness and Prevention Month, we’re focusing on how you can safeguard your bone health during menopause. Here, we explore the link between the two and what you can do to prevent osteoporosis.
You might associate estrogen only with reproduction, but this hormone plays a crucial role in multiple bodily systems and functions — including bone remodeling. This process keeps your bones strong and healthy by continuously breaking down old or damaged bone and replacing it with new tissue.
However, as estrogen levels naturally decrease during perimenopause and menopause, you can lose this support. Without sufficient estrogen, bone breaks down faster than your body can rebuild it, leading to a gradual loss of bone mass and increased risk of osteoporosis.
Menopause is a natural part of life, and while you can’t prevent it, you have the power to make choices that support your body during this time. Adopting healthy habits can help you maintain bone mass, and may also ease other symptoms, such as mood swings, weight gain, and fatigue.
A well-rounded diet rich in calcium and vitamin D is fundamental for bone health. Calcium is a primary building block of bone, and good sources include dairy products and leafy green vegetables. Vitamin D helps your body absorb that calcium effectively; you can obtain it through sunlight as well as foods like fatty fish, beef liver, and egg yolks. Many women also benefit from supplements with vitamin D3 and vitamin K2. Our team can make recommendations.
Engaging in regular weight-bearing exercise stimulates bone growth and helps maintain bone density. These are activities that make your body work against gravity, such as jogging, hiking, and dancing. If you’re able, strength training activities such as lifting weights or using resistance bands are a great way to support bone health. Using a weighted vest while walking is also an excellent option.
Just as certain habits support strong bones, others can work against them. Both smoking and excessive alcohol consumption can interfere with bone formation and how your body absorbs calcium. Smoking can also affect your hormone balance, which can have additional implications during menopause.
If you have concerns about menopause or its effect on your bone health, our team is here to discuss them with you.
For some women, hormone therapy can be a helpful option to manage menopause symptoms and promote bone density. We offer conventional hormone replacement therapy (HRT) as well as bioidentical hormone replacement therapy (BHRT) as part of our comprehensive approach to women’s health — our team can assess your needs and determine if HRT or BHRT is a suitable option for you.
Osteoporosis typically develops without noticeable symptoms, so proactive screening and treatment are essential. Schedule an appointment at Evergreen Women’s Health in Vancouver, Washington, to discuss your bone health and explore available options.
