Menopause is a time of life many women dread, especially when hearing stories of hot flashes, decreased libido, and weight gain. But those symptoms aren't the worst aspect of menopause. Osteoporosis is.
Up to 20% of bone loss occurs during menopause, which affects one in 10 women over age 60 worldwide. If you're nearing menopause, it's time to begin thinking about your bone health.
Dr. John Paul Roberts and his team provide women's health services at his OB/GYN practice in Plano, Texas. Dr. Roberts is a menopause expert and includes prevention tips and treatments for bothersome symptoms and osteoporosis.
In recognition of National Osteoporosis Awareness and Prevention Month, we explain how to prevent osteoporosis.
Menopause is the end of a woman's childbearing years when the body cuts back on producing estrogen and progesterone. These changes may bring on uncomfortable symptoms as you approach and go through menopause.
But one thing many women forget about menopause is how it also affects bone health. Estrogen is an essential hormone for the bones that prevents bone loss before menopause.
It's essential to understand that everyone experiences bone loss after age 30. Bones are growing, living tissues that are constantly in a state of breakdown and remodeling. After age 30, they don't rebuild as quickly as they break down, leading to some bone loss.
But after menopause, bone loss becomes more prevalent, as less estrogen is available to protect the bones. Roughly 10 million Americans are living with osteoporosis, and 80% of them are women.
Also, one in two women over 50 will break a bone due to osteoporosis changes. But you're not helpless when protecting your bones. There are lifestyle tips and treatments that keep bones healthy as you age.
Bone health shouldn't just start when you're reaching menopause. Women should start preparing as soon as age 30 because of the increased bone breakdown. But if you're nearing menopause, osteoporosis should be on your mind, along with taking the appropriate prevention measures.
Dr. Roberts discusses keeping your bones healthy before menopause to prevent osteoporosis and fractures. He offers the following tips and treatments for osteoporosis prevention.
Preventing osteoporosis starts with a healthy diet and the proper vitamins and nutrients to support bone health. Calcium and vitamin D are essential to help prevent bone loss due to osteoporosis.
Aim to get 1,200 mg of calcium daily through food and supplements. Vitamin D is also essential, as it allows your body to absorb calcium. You can get vitamin D by spending time outside in the sun or through foods like fatty fish, eggs, and dairy.
Exercise is increasingly essential with age, supporting a healthy weight, muscle strength, and bone health. Weight-bearing exercises are especially critical, as they stimulate the bones to produce more cells, improving bone health and strength.
Lifting weights, yoga, and swimming are good low-impact ways to improve bone health. Balance and strength training also help prevent falls, which could lead to fractures in women with osteoporosis.
A healthy lifestyle is another way to prevent osteoporosis. If you smoke, quit as soon as possible to reap the benefits for your bones. You can also maintain a healthy weight for your height by eating a nutritious diet and exercising.
In addition, it's crucial to cut back on alcohol consumption. It interferes with the body's ability to absorb calcium and protect your bones.
In some cases, lifestyle changes aren't enough to protect your bones. Dr. Roberts may recommend hormone replacement therapy to offset uncomfortable menopause symptoms and improve bone health.
If that's not enough, he may also recommend osteoporosis-specific medications to keep the bones strong and prevent fractures.
Call our office in Plano, Texas, today to schedule an appointment, or use our convenient online booking tool to request a consultation.
