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Bone Loss in Menopause: How to Protect Yourself

Writer's picture: KirstenKirsten

Menopause isn’t just about hot flashes and mood swings; it also has a significant impact on your bone health. As women age, bone density naturally decreases, and for many, menopause accelerates this process. Osteoporosis, often referred to as the “silent disease” because it occurs without symptoms, can lead to fractures and serious health issues. Understanding the connection between menopause and bone loss is crucial in taking proactive steps to protect your bones and overall health.


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How Menopause Contributes to Bone Loss

During perimenopause and menopause, your estrogen levels begin to drop. Estrogen plays a key role in maintaining bone density, and as its production declines, bones lose their density at a faster rate. This is why women can lose up to 20% of their bone density in the 5-7 years after menopause. If this bone loss isn’t managed, it can lead to osteopenia (low bone mass) and eventually osteoporosis, increasing the risk of fractures, particularly in the hip, spine, and wrists.


Prevention Tips for Healthy Bones

The good news is that there are several ways to support bone health before and after menopause. While it’s important to keep an eye on your bone density through regular scans, adopting a proactive approach can make a significant difference. Here are some lifestyle changes that can help:


Weight-bearing exercise: Activities like walking, jogging, yoga, and strength training can improve bone density and muscle strength, helping protect your bones as you age.

Calcium-rich foods: Ensure you’re consuming enough calcium from sources like dairy products, leafy greens, almonds, and fortified foods.

Vitamin D: This nutrient is essential for calcium absorption, so getting enough sunlight or taking a supplement can help keep your bones strong.

Limit alcohol and quit smoking: Both of these habits contribute to bone loss, so reducing or eliminating them can support your overall health and bone strength.



Can HRT Help?

For many women, Hormone Replacement Therapy (HRT) is a highly effective treatment to manage menopausal symptoms—and it can also play a key role in maintaining bone health. Because estrogen is critical for bone density, HRT can help slow down the rate of bone loss after menopause. Studies have shown that women on HRT have a reduced risk of fractures and osteoporosis, particularly when started early in menopause.


HRT isn’t for everyone, but if you’re concerned about bone loss, it’s worth discussing this option with your doctor. As with any treatment, it’s important to weigh the benefits and risks, but for many women, the bone-protective effects of HRT can offer peace of mind and a preventative approach to bone health.


Final Thoughts: Take Action Early

As we mark World Osteoporosis Day on October 20th, it’s the perfect time to start prioritizing your bone health. Bone loss doesn’t have to be an inevitable part of aging, and the earlier you take steps to protect your bones, the better your chances of staying strong and fracture-free.


If you’re unsure where to begin, book an Initial Wellness Consultation with Womankind, where we can help identify areas of concern and create a personalized plan to support your bone health as you transition through menopause.

The Menopause Journal

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