The menopause bone battle - strategies to keep your bones strong and beat osteoporosis

As you move through menopause, your body is adjusting in many ways, and one of the biggest changes happens to your bones. With the natural drop in oestrogen - a hormone that plays a key role in keeping your bones strong - your risk of bone loss and osteoporosis starts to rise. Osteoporosis makes bones more fragile, leaving them more likely to break, which can have a big impact on your mobility and well-being. But knowing how to strengthen your bones during this time can help you stay strong, active, and in control of your health.How menopause affects bone health

Oestrogen has a protective effect on bones, helping to regulate the process of bone turnover. During menopause, the decline in oestrogen levels causes an imbalance, where bone breakdown exceeds the rate of new bone formation. This makes bones weaker over time and increases the likelihood of developing osteoporosis. Common fractures occur in the spine, hips, and wrists, which can significantly affect quality of life.

Practical ways to help prevent osteoporosis

1. Eat a bone-friendly diet

Your diet plays a pivotal role in maintaining bone health, particularly during menopause. Incorporating the right nutrients can help strengthen bones and slow down bone loss.

• Calcium: Your body needs calcium to build and maintain strong bones. Aim to consume 1,200 mg of calcium per day through foods like dairy products (milk, yogurt, cheese), leafy green vegetables (kale, broccoli), and fortified foods (plant-based milk, cereals).

• Vitamin D: Vitamin D is essential for calcium absorption. Sunlight exposure helps your body produce vitamin D, but during menopause, you might need additional sources. Foods like fatty fish (salmon, mackerel), fortified dairy, and supplements can help you meet your daily requirement of around 600-800 IU.

• Magnesium: Magnesium supports the conversion of vitamin D into its active form. Nuts, seeds, whole grains, and leafy greens are excellent sources.

• Protein: Protein helps maintain bone structure. Incorporate lean meats, beans, lentils, and tofu into your meals for adequate protein intake.

2. Strengthen with weight-bearing exercise

Physical activity is crucial for bone health, especially as you age. Weight-bearing exercises help build bone density and maintain bone strength.

• Resistance training: Lifting weights or using resistance bands works to stimulate bone tissue, encouraging new bone growth. Include exercises like squats, lunges, and deadlifts to target major muscle groups.

• High-impact activities: Exercises like brisk walking, hiking, jogging, or dancing place stress on the bones, which encourages them to rebuild and become denser over time. If you're new to exercise, start slow and gradually increase intensity.

• Balance exercises: These are particularly important as they reduce the risk of falls, which can lead to fractures. Incorporate yoga or tai chi to improve stability, flexibility, and core strength.

3. Supplement wisely

If your diet alone isn't meeting your nutritional needs, supplements may help bridge the gap. Consider adding a calcium and vitamin D supplement to support bone health during menopause. Supplements like magnesium, vitamin K2, and collagen can also support bone density and joint health.

Always consult with your doctor before starting any new supplements to ensure they align with your overall health plan.

4. Maintain a healthy lifestyle

Several lifestyle choices can contribute to better bone health:

• Quit smoking: Smoking accelerates bone loss and is a significant risk factor for osteoporosis.

• Limit alcohol: Excessive alcohol consumption can weaken bones. Stick to no more than one drink per day to minimise its negative impact.

• Manage stress: Chronic stress can negatively affect your hormone levels, including those that impact bone health. Practicing relaxation techniques like meditation, deep breathing, or gentle yoga can reduce stress and support overall well-being.

Protecting your future

While menopause naturally brings hormonal changes that can weaken bones, taking proactive steps can make a big difference in preventing osteoporosis. By eating a nutrient-rich diet, engaging in regular physical activity, supplementing when necessary, and maintaining a healthy lifestyle, you can protect your bones and stay strong and active throughout menopause and beyond.

Remember, the key to strong bones lies in a consistent approach to diet and exercise, tailored to your body's changing needs. Start small, build sustainable habits, and prioritise your bone health for years to come.