One out of four women 65 and older in the United States has osteoporosis, causing weak and brittle bones that fracture easily. Though many factors put women at risk of osteoporosis, menopause is one of the most significant risk factors.
Our team at Obstetricians & Gynecologists, PC, in Hastings and Grand Island, Nebraska, specializes in women’s health and menopause. We understand how menopause affects bone health and talk with our patients well before the change of life about reducing the risk of osteoporosis.
May is Osteoporosis Awareness and Prevention Month, and it’s a good time to explain what we think every woman should know about menopause and bone health.
Estrogen does more than manage your menstrual cycle. It also supports bone building and breakdown processes. When estrogen levels decline after menopause, the rate of bone loss increases. You may lose up to 10% of your bone mass in as little as five years after reaching menopause.
Hormone therapy prescribed to manage menopause symptoms may provide some protection against bone loss.
Your bones are mostly made up of calcium, and getting an adequate amount from food — dairy, fortified plant milk, leafy greens — or supplements is essential for maintaining strength and density, especially after menopause. You need 1,300 milligrams of calcium a day.
Vitamin D improves calcium absorption, and you need 15 to 20 micrograms a day. Fatty fish and fortified milks are good sources of vitamin D. Your body also makes vitamin D from sun exposure.
If you’re having a hard time meeting calcium and vitamin D needs from food, we can talk to you about supplements that can help.
That’s right, exercise can make your bones stronger. Weight-bearing exercises like walking, dancing, and lifting weights puts stress on bones, triggering growth that makes them denser and more resistant.
Exercise also improves muscle strength, flexibility, and balance, which may lower risk of falls that lead to bone fractures.
Your habits can also affect bone health. Smoking, alcohol, and poor nutrition may increase bone loss and risk of osteoporosis.
Quitting smoking, limiting alcohol intake, and eating a balanced diet are good lifestyle choices that benefit your bones and overall health.
Women 65 and older should have a bone mineral density (BMD) test to check bone health and determine your risk of developing osteoporosis. The test is an X-ray that takes pictures of the lower part of your spine, upper leg, and forearm, measuring mineral density.
The screening is painless and takes 30 minutes or less. We use the results from the BMD to determine if you’re at risk of or have osteoporosis. If you have osteoporosis, we may prescribe medications that lower the rate of bone loss or boost bone growth.
Your risk of osteoporosis increases after menopause, but taking steps now can protect your bones. If you have concerns about bone health, schedule an appointment with our women’s health experts. We can talk to you about your risks and develop a plan to keep your bones healthy and strong. Contact Obstetricians & Gynecologists, PC, today.
