On average, most adult skeletons are replaced with new bone every ten years. When you are young, your body makes new bone faster than it breaks down old bone. However, as you age, bone loss may occur more quickly than your body can produce new bone. This is known as primary osteoporosis and is commonly seen in post-menopausal women.

While there are many risk factors for primary osteoporosis, changes to your hormones during menopause may play a significant role. During menopause, your body produces less estrogen, which may lead to more bone loss than bone production. Thus, primary osteoporosis after menopause is a real concern for many women.

What are the Symptoms of Osteoporosis?

Osteoporosis is often called a “silent disease” because there are usually no symptoms in the early stages. However, as the disease progresses, bones may become so brittle and weak that even a minor fall or even a cough may cause a fracture. Osteoporosis-related fractures are most common in the hip, spine, and wrist.

Signs that you may have primary osteoporosis include:

• Back pain caused by a fractured or collapsed vertebra
• Fractures that occur with little or no trauma
• Loss of height over time
• Bone pain or tenderness
• A stooped posture
• Shortness of breath

One of the most common ways to find out if you have primary osteoporosis is to take a bone density test. This test uses X-rays to determine how much calcium and other minerals are in your bones. Using this test, your doctor may diagnose osteoporosis, assess your risk for fractures, and monitor your condition to see if treatment is necessary.

Ways to Prevent Primary Osteoporosis After Menopause

The best way to prevent osteoporosis is to get ahead of the disease by making lifestyle choices that support your bone health. While menopause typically begins between the ages of 45 and 55, you can start protecting your bones long before menopause begins. Here are some lifestyle choices that may help keep your bones healthy and prevent osteoporosis:

Stay Active and Exercise Regularly

Staying active and exercising for at least 30 minutes a day is one of the best things you can do for your overall well-being, including your bone health. Incorporating a combination of both muscle strengthening and high-impact exercises in your workout routine may help maintain bone density and reduce your risk of osteoporosis.

Good exercises for bone health include:

• Running
• Yoga
• Tai chi
• Aerobics
• Weight training
• Stair climbing
• Resistance band exercises

It is important to talk to your doctor before starting any new exercise regimen, especially if you have any underlying medical conditions.

Get Enough Calcium and Vitamin D

Calcium and vitamin D are essential for bone health. Calcium is the primary mineral that makes up your bones and teeth, while vitamin D helps your body absorb calcium. The recommended daily intake of calcium for women ages 19 to 50 is 1000 mg. After the age of 50, the recommended daily intake increases to 1200 mg.

Vitamin D is a little different, as the recommended daily intake is 600 IU (international units) per day for women under 70. Getting enough calcium and vitamin D may reduce your risk of osteoporosis after menopause. While the best way to get calcium and vitamin D is through your diet, you may also need to take supplements to reach the recommended daily intake.

Avoid Smoking

Smoking is one of the most preventable risk factors for osteoporosis. Smoking is linked to bone loss and an increased risk of fractures. In addition, women who smoke often go through menopause at an earlier age than nonsmokers, which may expedite the onset of primary osteoporosis. If you smoke, quitting is one of the best things you can do for your overall health.

Limit Alcohol Consumption

Studies have shown that drinking alcohol in excess may lead to bone loss and an increased risk of osteoporosis. Drinking has been shown to have an impact on bone-forming cells, which may slow down bone production and lead to bone loss. It is recommended that women limit their alcohol consumption to no more than one drink per day.

Consume a Healthy Diet

Eating a healthy diet is essential for maintaining bone density and preventing osteoporosis. A diet rich in fruits, vegetables, and whole grains is best. In addition, you should limit your intake of salt, caffeine, and processed foods.

Some specific nutrients that are important for bone health include:

• Calcium
• Vitamin D
• Vitamin K
• Magnesium
• Silicon
• Zinc

Following these tips may help you prevent osteoporosis after menopause. In addition, it is important to talk to your doctor about your risk factors and get regular bone density screenings. Early detection is key to managing osteoporosis and preventing fractures.

Manage Your Menopause at The Center for Innovative GYN Care

Maintaining your bone health is just one aspect of keeping your menopause under control. At The Center for Innovative GYN Care, you will receive a well-rounded approach to managing your symptoms of menopause. Our providers are specialists in gynecological care and offer the most up-to-date and cutting-edge therapies for dealing with menopause. Learn about our Menopause and Hormone Therapy treatments on our website.

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