Tips to Strengthen Your Bones

Sure, most of those signs are par for the course. However it’s possible you’ll not understand that a few of them really stem from menopause—a life transition marked by the top of menstruation.

Probably the most talked-about menopause symptoms are sometimes temper swings, hot flashes, and vaginal dryness—all largely on account of shifts in hormones—however do you know your bones might be affected, too? Extra particularly, your bone density can decline throughout menopause, and like different signs, there is no telling how long it will last.

Fortunately, there are methods to keep your bones healthy and robust throughout menopause, a few of which might be began lengthy earlier than you even enter this post-menses interval. Learn on to study extra from an OB/GYN knowledgeable.

Why your bone density modifications throughout menopause

Your bone density begins to lower when estrogen ranges dip throughout menopause, says Lauren Streicher, MD, an OB/GYN and founding father of the Northwestern Medication Middle for Sexual Medication and Menopause.

“Your bones are loaded with hormone receptors and are depending on estrogen to each construct new bone and forestall the breakdown of outdated bone,” she says. “When estrogen ranges decline, that course of will get disrupted. The result’s bone that is decrease in density, extra fragile, and extra more likely to fracture.”

As much as 20 p.c of this bone loss occurs inside the first 5 years of menopause, per the Cleveland Clinic, which regularly begins between the ages of 45 and 55. Although some folks can undergo it earlier (age 40 or youthful) on account of genetics, a hysterectomy, or different types of medically induced menopause, per The North American Menopause Society.

“When estrogen ranges decline, and bone constructing is disrupted, the result’s bone that has a decrease density, is extra fragile, and is extra more likely to fracture.”—Laura Streicher, MD, OB/GYN

How menopause can negatively have an effect on bone well being

The hormone fluctuations that occur throughout menopause can result in a situation referred to as osteoporosis—a illness the slowly weakens your bones, placing them in danger for fracture and breaks, per Penn Medicine.

Anybody can get osteoporosis, however “the lack of estrogen makes ladies 5 occasions extra doubtless than males to have osteoporosis,” says Dr. Streicher. “It is because males’s bones proceed to be protected by testosterone.”

Over time, osteoporosis could make your bones weaker, extra fragile, and extra susceptible to breaks. It additionally typically goes undetected till you’ve a sudden fracture—often in your again or hips—which is why it is typically known as a “silent illness,” in keeping with Dr. Streicher. And simply because it’s normal (affecting about 10 million ladies within the U.S. alone, per Dr. Streicher), does not imply it comes with out threat.

“If osteoporosis is superior, it’s possible you’ll discover a loss in peak or again ache, however most individuals with low bone mass or osteoporosis don’t know they’re in danger for a doubtlessly life-changing or deadly fracture,” says Dr. Streicher.

Deaths from hip fractures alone are uncommon nowadays, particularly with all of the technological developments in drugs, however one February 2014 overview in Acta Otrhopaedica (which collected information from 30 years’ value of randomized managed trials) discovered that the one-year loss of life fee after a surgically handled hip fracture nonetheless sits at about 21 p.c.

The easiest way you may decide your threat? Get a bone density evaluation—often known as a DEXA scan.

“A DEXA scan measures bone density in your hips, backbone, and typically your forearm,” says Dr. Streicher. “To find out your true threat of fracture, it is also vital to maintain different threat components in thoughts, equivalent to age, smoking, steroid use, arthritis, and household historical past.”

The perfect time to get your first DEXA screening will largely rely in your threat components, however ought to occur no later than age 65, provides Dr. Streicher.

4 methods to make your bones stronger throughout menopause

There is no assure you may fully skirt the results of bone density loss throughout menopause. However there are steps you may take (both throughout or nicely earlier than you attain menopause) to assist maintain your bones as wholesome and robust as potential. Listed here are some methods to strive, in keeping with Dr. Streicher:

1. Do weight-bearing workouts

Any form of train that places wholesome quantities of stress on our bones and muscle tissue can assist gradual bone loss, and even spur the expansion of recent bone, per Harvard Health Publishing. That is referred to as weight-bearing train, and it entails utilizing your physique weight and/or exterior weights (like dumbbells) to instantly work the bones in your legs, hips, and decrease backbone, per the Mayo Clinic.

Some examples of those bone-strengthening exercises embrace strolling, dancing, jogging, strength training, and resistance coaching. These workouts produce other well being advantages, too, like bettering blood circulation and heart health, in keeping with the Mayo Clinic.

A very good rule of thumb: Intention to get at the very least 150 minutes of moderate-intensity train per week, together with two days of muscle-strengthening exercise, per the Centers for Disease Control and Prevention (CDC).

2. Eat meals excessive in calcium and vitamin D

The phrase, “you’re what you eat” exists for a motive. For instance, if you would like robust, wholesome bones, your weight loss program ought to embrace meals to mirror that. The most effective vitamins for bone well being is calcium—an important micronutrient to maintain your bones, coronary heart, and muscle tissue wholesome, per the Mayo Clinic.

Calcium is particularly vital for folks going by menopause when your threat of bone loss will increase. That is why Dr. Streicher recommends increasing your calcium intake throughout this time—to take care of bone well being and assist construct new bone. Whereas adults beneath 50 want about 1,000 milligrams of calcium per day, adults 50 and older want about 1,200 milligrams, per the Academy of Nutrition and Dietetics.

As a result of our our bodies can’t produce calcium on their very own, it is vital to be sure you’re getting sufficient by the meals you eat. Some meals excessive in calcium embrace the next:

• Milk or fortified soy milk
• Cheese
• Yogurt
• Dark leafy greens, like kale or spinach
• Soybeans
• Calcium-fortified tofu
• Beans

Sure, calcium is the primary bone-building nutrient, however there are others you may (and may) incorporate, too. Vitamin D, for instance, helps your physique soak up calcium and regulates blood ranges of calcium and phosphorus, each of that are wanted to construct bone, in keeping with Harvard Health Publishing.

Bother is, it may be powerful to get sufficient vitamin D from meals alone (there aren’t many good sources on the market). And whereas your physique could make the nutrient from solar publicity, absorbing too many UV rays places you in danger for pores and skin most cancers. With all that in thoughts, contemplate taking a vitamin D complement, says Dr. Streicher.

And naturally, in the event you’re uncertain how a lot calcium and vitamin D you want per day, speak to your physician, who can provide some steerage and advocate high quality dietary supplements.

3. Stop smoking and restrict alcohol

Tobacco and alcohol negatively have an effect on our our bodies in some ways—bone well being included. Each substances can enhance your threat of growing osteoporosis.

A January 2022 meta-analysis within the International Journal of Environmental Research and Public Health discovered that heavy alcohol use was related to osteoporosis. Researchers additionally discovered that extreme alcohol interfered with members’ potential to soak up calcium, precipitated hormone deficiencies, and elevated the danger of falling (which might result in fractures and breaks). Heavy consuming, on this case, typically means greater than eight to fifteen drinks per week, in keeping with the CDC.

Smoking or use of any tobacco merchandise may also negatively have an effect on your bone well being by lowering your bone density and contributing to bone loss, says Dr. Streicher. Smoking may even contribute to early menopause, dashing up bone loss and resulting in osteoporosis, in keeping with an August 2017 research within the American Journal of Epidemiology.

In case you need assistance quitting, attain out to your physician, or search for smoking cessation and alcohol reduction packages on-line and in your native space. Organizations just like the National Institute of Alcohol Abuse and Alcoholism additionally provide a listing of locations to seek out and get assist.

4. Attempt drugs or hormone remedy

In case your physician considers you “excessive threat” for osteoporosis, and the life-style modifications you have made aren’t serving to, remedies like treatment or hormone remedy might be good choices for you.

“Hormone remedy or remedy with a SERM (selective estrogen receptor modulator) will assist maintain low bone density from progressing to osteoporosis,” says Dr. Streicher. “As soon as somebody has osteoporosis, there are additionally a variety of drugs that can lower fracture threat.”

Frequent remedy choices for bone loss throughout menopause embrace the next, per Dr. Streicher:

• Raloxifene: A non-hormonal treatment that treats low bone mass
• Bisphosphonates: Treatment prescribed to decelerate bone loss
• Injectable drugs

Chances are you’ll bear in mind that hormone remedy can assist ease hot flashes throughout menopause, however it’s possible you’ll not have recognized it may profit your bones, too, provides Dr. Streicher. The truth is, “hormone remedy is a confirmed technique to deal with low bone mass and forestall osteoporosis, and its use might enhance bone density by as a lot as 5 p.c.”

When to see a physician

It is pure to have slight modifications in your bone density throughout menopause and as you age. But when it is affecting your high quality of life, it should not be ignored.

That is why Dr. Streicher recommends getting a bone density check (DEXA scan) out of your physician earlier than you attain menopause, or at the very least previous to noticeable modifications in your bone well being—like sudden fractures.

Discuss to your physician about one of the best time to get this check. Chances are you’ll want one sooner than age 65 relying in your threat components, whether or not you are in menopause, and when you’ve got signs like ache and soreness.