Osteoporosis, a bone-related condition, poses a significantly higher risk for women, particularly during and after menopause. Studies show that approximately one in three women over the age of 50 worldwide are affected by osteoporosis.

As you age, your bones undergo a natural process of remodelling, where they continuously rebuild themselves. However, once you reach your 30s, a certain degree of bone loss becomes normal. The rate at which your bones rebuild themselves slows down, resulting in a loss of bone mass.

Menopause brings about changes in your body due to a decrease in oestrogen production. Oestrogen plays a vital role in regulating the menstrual cycle and safeguarding against bone loss. However, as you enter menopause, the reduced production of oestrogen leads to a decline in its protective effects, resulting in bone loss.

During menopause, bone loss occurs when the rate of deterioration surpasses the rate of growth and strengthening. Astonishingly, approximately 20% of bone loss takes place within the first five years of experiencing menopause.

This condition substantially increases the likelihood of bone fractures and can eventually result in osteopenia, which is characterised by low bone mineral density, and osteoporosis, a condition where the bones become weak.

Although it is impossible to completely prevent bone loss, there are several measures you can take to strengthen your bones during this stage, providing a solid foundation for the latter half of your life.

Dietary measures

Consume leafy greens - Leafy greens play a crucial role in enhancing bone health due to their abundance in essential nutrients such as vitamin K, calcium, and magnesium. It is advisable to incorporate a variety of greens into your diet, such as spinach, kale, cabbage, turnip greens, broccoli, bok choy, okra, as well as seeds like poppy, sesame, and chia, along with nuts and legumes. These green leafy vegetables are vital for mineralization and contribute to the metabolism of calcium and vitamin D, according to health experts.

Plant-based proteins - They offer numerous benefits for overall health, particularly in terms of bone health. A nutritionist highlights that these proteins contain phytoestrogens, which play a crucial role in increasing oestrogen levels within the body. Maintaining adequate oestrogen levels is essential for promoting the activity of osteoblasts, cells responsible for generating new bone tissue. During menopause or other periods of reduced oestrogen levels, bone density can decrease significantly. To incorporate vegetarian sources of protein into your diet, you can opt for tofu, chickpeas, and flaxseeds, among other options.

Dairy products - Dairy products play a crucial role in maintaining optimal bone health. Yoghurt, milk, and cottage cheese are rich sources of calcium, phosphorus, potassium, magnesium, and vitamin K, all of which are vital for promoting strong and healthy bones.

Dried plums - Adding dried plums or prunes into your snack routine can effectively prevent and decrease the loss of bone mass because they contain significant amounts of vitamin K.

Strength Training

Incorporating weight-bearing or high-impact exercises into your physical activity routine is crucial for maintaining optimal bone health. Activities such as walking, jogging, aerobics, and climbing stairs are excellent practices to ensure a healthy and strong skeletal system.

Hormone replacement therapy (HRT) 

(HRT) stands as the leading treatment for menopause, effectively addressing a range of symptoms including bone loss. Its effectiveness stems from its comprehensive approach, targeting multiple aspects of menopause. HRT is commonly recommended as the initial and most effective course of action due to its ability to prevent bone loss and alleviate discomforting symptoms such as hot flashes and vaginal dryness.

Bisphosphonates

Bisphosphonates are prescribed by doctors as an alternative to hormone therapy (HT) or for people who choose not to or cannot undergo HT, or if bone loss continues despite being on HT. These medications are specifically formulated to decelerate the process of bone loss.

Moreover, bisphosphonates can be beneficial in preventing bone loss when a person is undergoing glucocorticoid treatment. Glucocorticoids are a type of steroid hormone used to manage conditions such as inflammation, autoimmune disorders, and cancer.

Injectable medications

Injectable medications may be prescribed by your doctor if you have severe osteoporosis. These medications, known as anabolic agents, are designed to promote bone growth. Currently, there are three approved options available in the market. Your doctor will carefully assess your condition and decide which medication is most suitable for you.

Conclusion

For long term bone health women require to take proactive measures to enhance bone density during and following menopause. It is crucial to adopt a well-rounded diet, participate in weight-bearing and strength training exercises, undergo regular bone density tests and take proper medications. These actions substantially diminish the chances of osteoporosis and fractures.