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Understanding the Connection Between Osteoporosis and Menopause: What Women Need to Know

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Osteoporosis is a condition that affects bones, due to the declining hormones caused by Menopause it is more prevalent in women than men, bones become less dense and more prone to fractures. "Bones are made of protein,


fibre filled in with calcium and other minerals to create a hard structure. Bones are always changing in response to our lifestyle". (BDA) and according to the Royal Osteoporosis Society, Almost half of people (43%) never consider their bone health.


"Women are at even greater risk of developing osteoporosis if they have:

  • an early menopause (before the age of 45)

  • hysterectomy (removal of the womb) before the age of 45, particularly when the ovaries are also removed

  • absent periods for more than 6 months as a result of over-exercising or too much dieting" (NHS)


So how can we safeguard our health? The NHS advises engaging in 2-3 hours of aerobic exercise at a moderate to intense level each week, such as brisk walking or cycling. Additionally, it's recommended to include strength training exercises on at least two days, targeting all major muscle groups.


Treatment of Osteoporosis starts with a Bone Density Scan and takes into account other risk factors including -

*age

*sex

*previous history of injuries


There are medications that your GP can prescribe to help slow down the rate at which your body breaks down bones. This helps to reduce the risk of a fracture by maintaining bone density. Also ensuring that you have enough vitamin D and Calcium to support healthy bone growth.


Before reaching that stage, how can we initially help to prevent Osteoporosis? As we age, everyone experiences a loss in bone density, but by incorporating specific food groups and types into our diet, we can support good bone health.


To help prevent Osteoporosis you can increase your intake of calcium, add lean proteins to your diet, limit alcohol consumption, stop smoking, try to keep a healthy weight and exercise as already discussed.


Supplements like Magnesium, Boron, Vitamin D, Vitamin K, Omega-3 fatty acids, and, of course, Calcium, are advantageous for preserving bone density. Many of these nutrients are available in foods such as dairy products, fruits and vegetables, fatty fish, nuts and seeds, tofu and soy products, as well as fermented foods.



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