Why Bone Health Matters in Menopause

As women go through menopause, decreasing estrogen levels can result in bone loss, heightening the risk of osteoporosis and fractures. Taking proactive steps to strengthen your bones can help you stay active and independent as you age.

Calcium & Vitamin D: The Foundation of Strong Bones

Calcium is essential for bone strength, while vitamin D helps your body absorb calcium effectively. Dairy products, leafy greens, and fortified foods provide excellent sources of calcium, while sunlight exposure and supplements can help maintain adequate vitamin D levels.

Stay Active with Weight-Bearing Exercise

Regular weight-bearing exercises like walking, running, and resistance training help maintain bone density and prevent fractures. Strength exercises support your bones and improve balance and muscle strength, reducing fall risks.

Can Hormone Therapy Help?

For some women, hormone therapy (HT) may help preserve bone mass and reduce the risk of osteoporosis. However, it is essential to understand the risks and benefits first to determine if it’s the right option for you.

Avoid Bone Loss Triggers

Certain lifestyle habits can weaken bones over time. To protect your bone health, limit alcohol intake, quit smoking, and reduce excessive caffeine consumption. These small changes can have a big impact on long-term bone strength.

The Bottom Line: Take Action for Stronger Bones

Focusing on proper nutrition, exercise, and healthy lifestyle choices can protect your bones and reduce the risk of osteoporosis. Start incorporating these habits today to build a strong foundation for the future.

Source:
Gonzalez, P., et al. (2023). The efficacy of strength exercises for reducing the symptoms of menopause: A randomized controlled trial. Journal of Clinical Medicine, 12(2), 548.