When menopause arrives, the end of the menstrual cycle brings a major drop in estrogen levels. As a result, many women experience very visible side effects, such as hot flashes and night sweats. There are also less apparent, more silent side effects. One of these is an increased rate of bone loss.
In the 5 to 7 years after menopause, a woman loses up to 20% of her bone mass. In some women, rapid bone loss results in fragile bones, a condition known as “osteoporosis”. Women need to know about this risk and how to prevent osteoporosis.
Bone Mineral Density Testing Basics
There is no cure for osteoporosis, but it can be prevented and treated. At menopause it is crucial for you to consider whether or not you need a bone density test. A common test is a low-dose x-ray which scans your bones to determine their density in comparison to normal standards. If your score is below a certain level you are diagnosed with osteoporosis.
The National Osteoporosis Foundation advises all women age 65 or over to have a bone mineral density test (BMD) test. Postmenopausal women of any age with one or more of the following risk factors should also request a BMD test:
recent bone fracture spinal abnormalities or loss of height family history of osteoporosis or fractures, particularly hip fractures low body weight (below 125 lb or 10% below weight at age 25) history of broken bones during adult years early menopause before age 45 early menopause due to surgery prolonged use of certain medications certain medical conditions such as anorexia nervosa, Crohn’s disease and Celiac disease being a smoker low calcium intake physical inactivity excessive caffeine intake (over 4 cups daily) excessive alcohol intake (more than 1 or 2 drinks daily). How to Maintain Strong Bones
If you are diagnosed with osteoporosis or low density bones (osteopenia), you will be prescribed medications to reduce bone loss and to prevent fractures. In addition, you should consider healthy lifestyle strategies to protect your bones. All postmenopausal women need to be very attentive to their bone health, especially in the period of rapid bone loss after menopause. Below are the key steps to take:
Eat a balanced diet rich in sources of calcium. At age 50 and over we need 1,200 mg of calcium and 800 to 1,000 IU of vitamin D2 or D3 daily. Keep active and engage in weight-bearing activities such as walking, climbing stairs, or dancing. Avoid or reduce smoking, and excessive intake of caffeine, and alcohol. Protect yourself from accidents and injuries. Have bone density testing at recommended intervals. Take prescribed medications.
If you challenge yourself to make gradual lifestyle changes that promote your bone health, you will discover the “wisdom” of menopause.
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