Bone health tends to be ignored until something goes wrong — typically when a bone breaks. Osteoporosis, which makes bones weak and reduces density is one of the most common reasons that these sorts of fractures occur in women. Referred to as the silent disease, osteoporosis remains dormant and is often discovered only after a sudden, unexpected hip, wrist or spine fracture.
For women, menopause is a key turning point for bone health. The drop in estrogen levels — a hormone that helps protect bone density — speeds up the natural loss of bone. Therefore, postmenopausal women have a fivefold increased risk of developing osteoporosis (a condition that can substantially degrade health-related quality of life, because it may limit physical activity and independence).
"No it is not inevitable", Dr Simon Thomas told Moneycontrol, Senior Director, Robotic Joint Replacements & Orthopaedics, Max Super Speciality Hospital, Shalimar Bagh when asked about the inevitability of osteoporosis as one ages. Other factors of prevention include lifestyle changes like physical activity, nutrition, timely screening and to avoid habits that have bone damage.
What is Osteoporosis?
Osteoporosis literally means “porous bones.” It’s a loss of bone density and strength that results in bones becoming thin, weak and fragile. The disease is referred to as a silent disease because it usually doesn’t produce symptoms until a fracture happens. These breaks, particularly in the hips, spine or wrist, can be connected to long recoveries and loss of independence.
Why Menopause Increases Risk
With menopause comes hormonal changes that significantly impact bone health. Estrogen, which prevents bone loss, drops off precipitously. When this protective effect is lost, as when someone is immobilized, bones will lose density more quickly, raising the risk of fractures. Women older than 50, and especially those who are postmenopausal, need to take their bone health more seriously.
Steps to Protect Bone Health
Stay active: Activities involving weights and lifting of heavy objects can help prevent loss of bone density and muscle strength.
Have a calcium rich diet: Consume dairy products, ragi, sesame seeds, soy and leafy greens. Get 1,000–1,200 mg of calcium per day.
Take vitamin D: A mere 15–20 minutes of morning sun is beneficial for calcium absorption. Dietary supplements can be provided if levels are insufficient.
Medical medications: Women aged 50 must go for a DXA scan and bone density test. Medications like bisphosphonates may be advised by doctors if necessary.
Habits to Avoid
There are habits that contribute to bone density loss. Too much coffee, colas, cigarettes and heavy alcohol should be kept away. Unless absolutely necessary, long-term steroid use should also be prevented because it makes the bones brittle.
FAQs on Bone Loss After Menopause
What is Osteoporosis?
Osteoporosis means "porous bones." It is a condition where bone density and strength are lost, making bones thin, weak, and fragile. Often termed a silent disease, osteoporosis typically doesn't show symptoms until a fracture occurs. These fractures, especially in the hips, spine, or wrist, can lead to long recovery periods and loss of independence.
Why does menopause increase the risk of osteoporosis?
Menopause brings hormonal changes that greatly affect bone health. Estrogen, which helps prevent bone loss, drops significantly. Without this protective effect, bones lose density more quickly, increasing the risk of fractures. Women over 50, particularly those who are postmenopausal, should pay extra attention to their bone health.
What habits should I avoid to protect my bones?
Avoid habits that contribute to bone density loss, such as excessive consumption of coffee, colas, cigarettes, and heavy alcohol. Long-term steroid use should also be avoided unless absolutely necessary, as it can make bones brittle.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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