Menopause Articles

How does menopause affect bone health?

The menopause is characterised by a drop in the production of oestrogen. Oestrogen is very key to the formation of new bone. Normally, cells in the body remove old bone and replace it with new bone at a regular rate meaning you always have strong and healthy bones. However, when the ovaries stop the production of the oestrogen after menopause, the production of new bone slows down so bone is lost at a faster rate than it can be replenished. This means your bone density decreases and your skeleton becomes weak.

It is also important to remember that bone strength decreases with age anyway. Combine age-related weakness with the menopause and you’ve got your skeleton in a sticky situation. 

What does this mean?

A woman can lose up to 20% of her bone density during the first five to seven years following the menopause. This can lead to an increased risk of osteoporosis, a condition that weakens the bones and causes them to fracture more easily. The condition is very hard to diagnose and people often find out they have it when they experience strains and fractures. The condition can also cause collapsed vertebrae which can result in back pain and loss of height. 

What can I do to help my bone health?

It might seem like you have no control over the weakening of your bones during midlife, but there's loads you can do to make sure that your bones stay as strong as possible in the post-menopause. Here are our top three tips for maintaining bone health in your mid-life: 

Exercise: When you know your bones are becoming weaker, you might think that the safest thing to do is steer clear of exercise. However, weight-bearing exercises like walking, dancing and playing tennis are all great for building bone strength. On top of keeping you active and mobile, exercising helps your balance which may help you to avoid falls and fractures in the first place! 

Make sure you’re getting your vitamins and minerals: We all know how important calcium is for children’s growing bones but its power doesn’t stop there! Menopausal women should increase their intake of calcium to 1200mg/per day by fish, dark green veg and dairy products. That’s not all, your body needs vitamin D to absorb the right amount of calcium. So, ensuring you get 20 minutes in the sun every day will stand you in good stead for a healthy skeleton. 

Limit alcohol consumption and quit smoking: Much like the menopause, smoking causes your body to make less oestrogen and drinking alcohol can cause damage to your bones and increases your risk of falling. By making quick changes when it comes to these two vices, you can rest assured knowing that not only are your bones benefitting from your healthier habits but your entire body is too. 

If you need some extra support for your menopause, our mymenopause support programme is full of practical, actionable advice for people going through menopause. Sign up today!