Osteopor-what now? Learn more about the connection between your bones & the M word
The menopause can be a challenging time for some women. Lots of changes come along for the ride on the hormonal rollercoaster, including an increased risk of osteoporosis. Who knew?
To find out more about the link between the two, we chatted to Consultant Gynaecologist Dr Nick Panay, a specialist in reproductive medicine, the menopause and menstrual disorders, to find out all you need to know.
What is osteoporosis?
A bit of a mouthful to say, osteoporosis (or brittle bone disease) is a health condition that weakens the bones, making them very easy to break. “In the body, bone is a living tissue that’s constantly being broken down and replaced,” explains Dr Panay. “In those with osteoporosis, bones lose minerals like calcium quicker than the body can replace them. If bones lose their strength, they can break easily, even after a small bump or fall.”
Everyone starts to gradually lose bone mass from around the age of 35, but some people lose bone mass much faster than normal and develop osteoporosis.
What are the symptoms of osteoporosis?
Annoyingly, osteoporosis often goes undetected in both men and women as it can start without any symptoms. “Most of the time the condition develops slowly and is often only diagnosed when a fall or sudden impact causes a bone to break. Unfortunately, once you have a broken bone due to osteoporosis, you're at high risk of having another,” warns Dr Panay.
Fortunately, there are steps you can take to help prevent osteoporosis from happening in the first place. There are also treatments to help strengthen the bones if you already have osteoporosis.
Why can the menopause increase the risk of osteoporosis?
“The hormone oestrogen is the all-important link between the two,” says Dr Panay. “Oestrogen is important for keeping bones healthy. After the menopause, oestrogen levels fall which can affect bone density. This is why women who go through early menopause are at an increased risk of osteoporosis.”
As well as going through the menopause, there are other things that can also increase your risk of developing osteoporosis, including:
• Taking high-dose steroid tablets for more than three months
• Having other medical conditions – such as inflammatory conditions or hormone-related conditions
• Having a family history of osteoporosis
• Having or having had an eating disorder
• Having a low body mass index (BMI)
• Not exercising regularly
• Drinking and smoking regularly
How can I help prevent osteoporosis?
“The saying ‘prevention is better than cure’ is definitely true when it comes to talking about osteoporosis,” adds Dr Panay. “It’s much better to prevent your bones getting weak, over trying to treat problems after a fall or injury.”
No matter your age, there are things you can do to help prevent the condition developing. Here are Dr Panay’s top tips:
Exercise regularly
Adults aged 19 to 64 should do at least two hours and 30 minutes of moderate-intensity aerobic activity every week. This includes things like cycling or fast walking. To help improve bone density and prevent osteoporosis, focus on including weight-bearing and resistance exercises into your fitness routine. Try to also incorporate muscle strengthening exercises for two or more days a week.
If you've been diagnosed with osteoporosis, it's a good idea to talk to your GP before starting a new exercise programme to make sure it's right for you.
Getting enough calcium & vitamin D
Calcium is important for keeping bones healthy. Adults need 700mg a day, which you should be able to get from your daily diet. Calcium-rich foods include:
• Leafy green vegetables
• Dried fruit
• Tofu
• Yoghurt
Vitamin D is also important for healthy bones because it helps your body absorb calcium. It can be tricky to get enough vitamin D from the foods we eat. That’s why you may want to consider taking a daily supplement of 10 micrograms (µg) of vitamin D, particularly during autumn and winter. Speak to your GP if you don’t think you’re getting enough calcium and vitamin D.
Stop smoking & drink less alcohol
If you want to stub out the habit for good and cut down on your alcohol intake, our top tips can help you make the positive change you want to.
How is osteoporosis treated?
Treating osteoporosis involves preventing bone fractures and using medicines to strengthen bones. “If osteoporosis has been diagnosed during the menopause, the loss of bone density and strength can be reversed using hormone replacement therapy (HRT) containing oestrogen,” explains Dr Panay. As everyone is different, if you have osteoporosis your GP will be able to give you more advice on what will work best for you.
