Uncover The Shocking Link Between Menopause And Osteoporosis!

The Menopause - Osteoporosis Connection

Having healthy bones is something we usually take for granted.

As we age, we continually build bone mass. However, somewhere around age 35, your bones start breaking down faster than it can rebuild.

This situation of bone-loss only gets worse as you enter menopause.

The result? More brittle bones and higher chances of osteoporosis.

What is Osteoporosis?

Osteoporosis is a disease where it causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.

Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.

Osteoporosis-related fractures most commonly occur in the hip, wrist or spine.

How Does Menopause Affect Your Bones

There is a direct link between menopause and osteoporosis.

During menopause, estrogen levels tend to take a dip. Other than keeping things in the fertility department running smoothly, estrogen also helps keep your bones healthy.

The lack of estrogen contributes to the development of osteoporosis, which is why menopausal women have a higher risk of osteoporosis than others.

However, there are many things women can do to reduce their risk:

Tip #1: Exercise

Exercising makes your bones & muscles stronger. Weight-bearing exercises are the best kind of exercise to build bone strength, so do it at least three to four times a week.

Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises.

Tip #2: Turn Up The Calcium

It goes without saying that having more calcium in your diet is important for bone health. The U.S. recommended daily allowance (RDA) of calcium for adults with a high risk of developing osteoporosis is 1,200 mg each day.

Excellent sources of calcium are milk and dairy products (low-fat versions are recommended), canned fish with bones like salmon and sardines, dark green leafy vegetables, such as kale, collards and broccoli, calcium-fortified orange juice, and breads made with calcium-fortified flour.

Tip #3: Get Enough Sunshine

Sunshine promotes the production of Vitamin D, which your body uses to absorb calcium better. Being out in the sun for a total of 20 minutes every day helps most people's bodies make enough vitamin D.

You can also get vitamin D from eggs, fatty fish like salmon, cereal and milk fortified with vitamin D, as well as from supplements.

Tip #4: Hormone Replacement Therapy

It goes without saying that rebalancing your hormones can help reduce the risk of osteoporosis during menopause. It helps slow bone loss and improves the body's absorption and retention of calcium.

However, because HRT carries risks, it is only recommended for women at high risk for osteoporosis and/or severe menopausal symptoms.

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