Protect Your Bones During Menopause: What You Need to Know

Protect your bones during menopause and prevent fractures. Learn how to maintain good bone health with these simple tips.

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Table Of Contents

Why bone health is important during menopause

Bone health is extremely important when women enter perimenopause. Bone health peaks in our 30’s and when perimenopause starts there is an accelerated bone loss phase which then continues but slows down after menopause. The highest rate of bone loss is during the one year before and two years after the last period. So hard to know until you have been through the event!

What causes bone loss during menopause?

If care isn’t taken of bones during this period osteopenia (early thinning or bones) and osteoporosis can start. This is where bone being broken down outweighs new bone being laid down leading to weak fragile bones. Sadly this is something we have seen too frequently in our practice. If it occurs it puts women at higher risk of fractures and all the complications that come with it such as loss of mobility, frailty, needing assisted living, depression and sometimes even early death.

How to prevent bone loss during menopause

Preventing bone loss when you start perimenopausal symptoms is the key but making sure you have good bone health before that also helps. For those of us who have young daughters teaching them how to look after their bones from a young age will reap enormous benefits.

Tips for maintaining good bone health

Preventing bone loss is the key to protecting your bones during menopause. Here are some tips:

  • Maintain a healthy weight. A body mass index (BMI) between 19 and 25 is ideal for bone health.

  • Get enough vitamin D. Vitamin D helps your body absorb calcium. Aim for at least 400 IU of vitamin D per day.

  • Consume enough calcium. Adults need 1,000 milligrams of calcium per day. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.

  • Quit smoking. Smoking can damage bones and increase the risk of osteoporosis.

  • Limit alcohol intake. Alcohol can interfere with calcium absorption and weaken bones. Keep to 3 units or less a day.

  • Get regular exercise. Weight-bearing exercise, such as walking, running, and dancing, helps to build and maintain bone density. Muscle-strengthening exercises, such as push-ups and sit-ups, are also important for bone health. Aim for 30 minutes a day.

  • Consider hormone replacement therapy (HRT). HRT can help to prevent further thinning of the bones during menopause. However, HRT is not right for everyone. Talk to your doctor about the risks and benefits of HRT.

If you have concerns about your bone health, talk to your doctor or our Spiced Pear experts. They can assess your risk factors and recommend strategies to protect your bones. However you decide to manage the menopause don’t forget to look after dem bones!!

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A note on our language

Throughout this website, we use the term women when describing people who experience hormonal symptoms. However, we acknowledge not only those who identify as women require access to menopause and hormone health information. For example, some trans men, non-binary people, intersex people or people with variations in sex characteristics may also experience menopausal symptoms and PMS/PME or PMDD, and we warmly welcome everyone who needs this support in our clinic.

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