Osteoporosis and Menopause
Osteoporosis is a condition in which bones become weak and brittle, increasing risk of fractures. It generally occurs later in life, as bone mass peaks at around age 30 and then gradually declines. After menopause, women are at greater risk of fractures due to changes in hormone levels. Fortunately, a lot can be done to reduce this risk. Rather than being a fixed state, bone is actually a living tissue that is continuously being reabsorbed and reformed.
Some simple ways to strengthen bones and significantly reduce risk of fractures:
Strengthen muscles. Weight-bearing exercises (strength training, walking, running, yoga etc.) stimulate bone formation. Muscles also protect bones, joints and ligaments from injury. Being physically active reduces the risk of falling, and falling is the leading cause of fractures in older adults. Poor balance is considered more predictive of fracture risk than bone mass in older adults.
Eat a variety of nutritious foods. Nutrients important for bone and collagen formation include protein, calcium, vitamin K, boron, magnesium, manganese, vitamin A, zinc, copper, phosphorous, vitamin C, iron, and B12.
Address chronic inflammation. This increases bone loss. Chronic inflammation can be caused by many factors such as high alcohol consumption, smoking, insulin resistance (blood sugar dysregulation) and autoimmune conditions.
Optimize vitamin D levels. Vitamin D increases absorption of calcium. Sunlight is the best source of vitamin D. If supplementation is necessary, one that includes vitamin K will improve deposition of calcium into the bones (consult a health professional before taking).
Address hormone health. Early or surgical menopause can increase risk, because oestrogen and progesterone (which decline after menopause) support bone density. Discuss with your naturopath or doctor interventions that may assist.
Optimize sleep. Interestingly, the circadian rhythm appears to regulate bone metabolism and remodelling. Appropriately timed sleep has been found to improve bone health.
For further information about hormone health and menopause, refer to the ‘Hormone Repair Manual’ by naturopath Lara Briden.