Osteoporosis and Menopause

Let us discuss Osteoporosis and Menopause.

Osteoporosis is a pediatric disease with geriatric consequences. Osteoporosis develops when bone density decreases, causing bones to become weak and brittle, which can lead to stress fractures or broken bones.

Did you know that bone mass continues to grow until the age of 35 to 40? But peak bone mass typically occurs between the ages of 14 and 24.

That is why it is vital to teach children, especially girls, to have good eating habits and proper nutrition at a young age. Building healthy habits is essential to creating a strong and healthy body that will transcend into adulthood.

What does Menopause have to do with developing Osteoporosis? Estrogen.

Estrogen, a hormone in women that protects bones, decreases sharply when women reach Menopause, which can cause bone loss.

Did you know that there are three phases of Menopausal Transition?

The first stage is perimenopause. Your body begins to produce less estrogen, leading to a variety of physical and emotional changes, which may include irregular periods, hot flashes, or mood swings.

The second phase of the Menopausal Transition is Menopause. This phase marks the end of your monthly menstrual cycle. Which means you have reached 12 months without having a period. Welcome to Menopause.

The third and final phase is known as Postmenopause. This road begins after you reach 12 months of no period. For some women, you will continue to experience menopausal changes, but this phase increases the risk for osteoporosis and heart disease because of the dramatic decline of estrogen.

This drop in estrogen begins a period of accelerated bone loss, which increases your risk for Osteoporosis, known as brittle bone disease.

Estrogen loss may cause some women to lose an average of 25% of their bone mass from the time of Menopause to age 60.

In fact, approximately half of women older than 50 will experience a fracture in the hip, spine, or wrist. Although there is no cure for it, there are ways to manage it.

Not all women will develop Osteoporosis or have a not-so-pleasant pre- to post menopausal transition.

Several key factors influence the rate and extent of bone loss during Menopause. These include age, changes in weight, body mass index, intake of calcium and vitamin D, levels of physical activity, alcohol consumption, family history, smoking habits, and the number of pregnancies experienced.

Knowing, understanding, and addressing these key factors will enable you to maintain bone health during this change of life phase that all women experience.

What can women do to prevent or delay the process of bone loss?

Increase Calcium Daily

The recommended daily allowance for Adult Women:

• 19-50 years 1,000 mg,

• 50+ years 1,200 mg

Decrease Daily Sodium Intake

The recommended daily allowance for Adult Women

• Less than 2,300 mg

Maintain Healthy Daily Protein

The recommended guideline is 1.0 to 1.2 grams of Protein per kilogram of body weight each day.

1. How to Calculate Your Needs.

2. Divide your weight in pounds by 2.2 to convert your weight to kilograms.

3. Multiply that number by 1.0 (or higher for active individuals) to attain your daily protein target in grams.

Increase Strength Training and Physical Activity

Recommended Strength Training 2 to 3 times weekly: This should include functional training to maintain balance and mobility.

• Total Body Workout

• Circuit or HITT Training Class

• Strength Training Barbell Class

• Yoga

Recommended Cardiovascular activity 150 - 300 minutes weekly:

• Walking

• Hiking

• Swimming

• Dancing

• Low-impact class

I know this is a lot of information to take in. At the end of the day, eat a healthy, high-protein meal with plenty of vegetables and mixed greens. Reduce or eliminate highly processed foods, increase strength training days, and walk more.