Team Inspiriko - May 2023

How to keep your bones healthy during menopause

If you're a woman going through menopause, or if you know someone who is, you're probably aware of the various physical changes that can occur during this time.

One of the most significant changes is the natural decline in estrogen levels, which leads to the complete stop of your monthly bleeding. But this decline can also have a significant impact on other aspects of your well-being, such as bone health.

Are you ready to learn how to take care of your body during menopause? Join us in this journey as we provide you with an insightful overview of the effects of declining estrogen levels on bone health and the importance of a balanced diet and exercise routine to support your overall well-being.

Let's take the first step towards a healthy and fulfilling menopausal journey together.

Understanding the Link between Menopause and Bone Health

The first thing you need to understand is how the female hormone estrogen works. In addition to having a crucial role in your reproductive capacity, estrogen plays a crucial role in maintaining bone health. For example, it helps to regulate the activity of osteoblasts, which are the cells responsible for building new bone tissue (1). So, when estrogen levels start to decrease during menopause, there’s a sharp decrease in bone density and health.

This bone loss process can begin as early as the perimenopausal stage, and it can continue for several years after menopause. Maintaining bone health during menopause is crucial, but it's often overlooked, as women are often more focused on managing hot flashes, mood swings, and other common menopausal symptoms. However, neglecting bone health can have serious consequences, such as osteoporosis.

If you suffer from osteoporosis, then your bones become weak and brittle and more prone to fractures. It's a significant health concern for women, especially those over 50, and it's estimated that one in three women will experience a bone fracture related to osteoporosis in their lifetime (2).

Detecting bone loss early on is essential, as it can help prevent the development of osteoporosis and reduce the risk of fractures. Bone density testing is one way to detect bone loss, and it's recommended for women over the age of 65 or those who have a higher risk of developing bone problems.

Now, let’s examine what you can do to prevent your bones from becoming weaker during this period.

Nutrition & Exercise for Healthy Bones During Menopause

Maintaining healthy bones during menopause may seem challenging, but in reality, a healthy lifestyle can do wonders to keep osteoporosis at bay.

One of the most important things, then, is to have a balanced diet rich in nutrients such as calcium, vitamin D, and magnesium, vital for building and maintaining strong bones (3). Here are some examples of foods that contain all the nutrients you need:

● Dairy products Leafy greens
● Nuts and seeds, such as almonds, chia seeds, and sesame seeds
● Tofu and soy products
● Beans and lentils Broccoli and other cruciferous vegetables ● Oranges and other citrus fruits
● Berries, such as strawberries and raspberries
● Avocado

In addition to a healthy diet, exercise is essential for maintaining bone density and strength. And you don’t need to run a marathon to be healthy: doing exercise at home is many times enough. Let’s have a look at some examples:

● Cardio exercises such as walking, jogging, and dancing.
● Strength training exercises such as lifting weights or using resistance bands.
● Cycling or spinning. Swimming or water aerobics.
● Yoga or pilates.
● Bodyweight exercises like push-ups, squats, and lunges.

Lifestyle Changes for Better Bone Health During Menopause

In addition to doing exercise and improving your diet, there are other crucial lifestyle changes you can introduce to avoid brittle bones.

One example is avoiding smoking and excessive alcohol consumption, as these substances have been linked to an increased risk of osteoporosis and fractures because they interfere with calcium absorption (4).

Also, increasing your intake of vitamin D becomes crucial during menopause. This is a fat-soluble vitamin that plays a critical role in bone health, as it helps your body absorb calcium and ensure it is deposited in bones (5).

However, the body's ability to produce vitamin D decreases with age, and many people don't get enough vitamin D from their diet, so you’ll need to take some steps to ensure your levels of vitamin D remain healthy. 15 minutes a day of sunlight exposure can become an excellent source of vitamin D, as the skin produces the vitamin when exposed to the sun's ultraviolet B (UVB) rays (6).

Additionally, natural supplements such as omega-3, magnesium, and glucosamine & chondroitin can also promote bone health.

● Magnesium, for instance, helps regulate calcium levels and plays a critical role in bone formation (7). If you find it hard to get enough magnesium from your diet, our Smarter Magnesium can be an excellent option for women looking to support their bone health naturally.

● Omega-3 fatty acids: Found in fatty fish like salmon, tuna, and sardines, omega-3 fatty acids are known for their anti-inflammatory properties. Chronic inflammation can increase the risk of osteoporosis (8), so adding omega-3 supplements to your diet may help reduce this risk while also improving bone density and strength.

● Glucosamine & chondroitin: These two supplements are often used together to support joint health, but they may also have benefits for bone health. Glucosamine is a building block for cartilage, while chondroitin helps prevent cartilage breakdown, reducing the risk of osteoporosis (9). Try out our Glucosamine Complex and seamlessly improve your bone health!

Conclusion

All in all, it’s clear that the decrease in estrogen levels that takes place during menopause can have devastating effects on your body, resulting in a higher risk of osteoporosis and bone fractures.

However, detecting bone loss early and maintaining healthy bones is possible! Having a balanced diet, exercising regularly, and making some simple lifestyle changes can do wonders for your health.

Start taking charge of your well-being today to keep your bones healthy and strong!

REFERENCES

1. Cauley, J. A. (2015). Estrogen and bone health in men and women. Steroids, 99, 11–15. https://doi.org/10.1016/j.steroids.2014.12.010
2. Sozen, T., Ozisik, L., & Calik Basaran, N. (2017). An overview and management of osteoporosis. European Journal of Rheumatology, 4(1), 46–56. https://doi.org/10.5152/eurjrheum.2016.048
3. Laird, E., Ward, M., McSorley, E., Strain, J. J., & Wallace, J. (2010). Vitamin D and Bone Health; Potential Mechanisms. Nutrients, 2(7), 693–724. https://doi.org/10.3390/nu2070693
4. Alcohol and Other Factors Affecting Osteoporosis Risk in Women. (n.d.). Brochures and Fact Sheets | National Institute on Alcohol Abuse and Alcoholism (NIAAA). https://pubs.niaaa.nih.gov/publications/arh26-4/292-298.htm#:~:text=Human%20and%20animal%20studies%20clearly%20demonstrate%20that%20chronic,%20heavy%20alcohol,and%20weakens%20bones'%20mechanical%20properties.
5. Calcium and Vitamin D: Important at Every Age | NIH Osteoporosis and Related Bone Diseases National Resource Center. (n.d.). Home | NIH Osteoporosis and Related Bone Diseases National Resource Center. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age
6. Wacker, M., & Holick, M. F. (2013). Sunlight and Vitamin D. Dermato-Endocrinology, 5(1), 51–108. https://doi.org/10.4161/derm.24494
7. Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. (2021). An update on magnesium and bone health. BioMetals, 34(4), 715–736. https://doi.org/10.1007/s10534-021-00305-0
8. Ginaldi, L., Di Benedetto, M., & De Martinis, M. (2005). Immunity & Ageing, 2(1), 14. https://doi.org/10.1186/1742-4933-2-14
9. Torrent, A., Montell, E., Vergés, J., Carceller, M., Blanco, A., Terencio, M., Ferrándiz, M., & Alcaraz, M. (2014). Effect of chondroitin sulphate and glucosamine in combination in an animal model of osteoarthritis and osteoporosis. Osteoarthritis and Cartilage, 22, S351. https://doi.org/10.1016/j.joca.2014.02.649