Oseoporosis and Menopause

Osteoporosis
Osteoporosis, or thinning of the bones, affects both men and women. But it can be more of a problem for women because of the hormonal changes that occur at the menopause. When bones become weaker and less dense, wrists, spines and hips are more likely to break. The spine starts to starts to curve and there might be discomfort and pain.

Thinning of the bones is natural, but there is a lot you can do to avoid osteoporosis by staying healthy and strengthening your bones. Even if you do develop it, treatment can prevent further thinning of the bones.

What are the symptoms?
Osteoporosis develops gradually over many years, usually without any symptoms at all. Someone affected will probably not notice any problems until they are in their 70s. The first sign of it may be when the spine starts to curve, or when a slight fall or awkward movement causes a painful fracture.

Risk Factors for Osteoporosis
Osteoporosis can occur in both men and women at any time, but is more common from about 40 onwards. In women, thinning of the bones is more rapid around the time of – and just after – the menopause. This is because some women lose calcium more quickly as the level of oestrogen in their body drops.

You are more likely to develop osteoporosis if you: have had an early menopause, have been treated with long-term corticosteroids, have a history of missed periods, have already broken a bone after a minor bump or fall, have a family history of osteoporosis, have a history of heavy smoking or drinking, low calcium intake or immobility.

Treatment and Prevention of Osteoporosis
Hormone replacement therapy (HRT) can halt and prevent further bone loss.

Helping Yourself
Since osteoporosis actually starts long before you notice any symptoms, it makes sense to take action now to prevent or reduce the effects.

• Eat a healthy, balanced diet Eating a varied and well-balanced diet is important for good healthy. This can be done by choosing a variety of foods from each of the five food groups: milk and dairy foods; meat, fish and alternatives; bread, other cereals and potatoes; fruits and vegetables; foods containing fat, foods containing sugar. For healthy bones, make sure your diet includes calcium-rich foods such as milk and dairy foods (cheese, yogurt and so on), nuts, canned fish, and dark, leafy vegetables. Fat-reduced varieties are healthy.
• Make sure you get enough Vitamin D This is particularly important in winter. Vitamin D helps to activate the production of calcium and is found in fortified margarines, oily fish, eggs and milk. It is also made by your skin when you go out into sunlight.
• Stay physically active This is extremely important in maintaining bone density, muscle strength and balance throughout life. It can reduce the risk of fracture and osteoporosis in later life. Try walking, dancing, cycling, tennis, swimming or something similar that you enjoy.
• Avoid smoking and heavy drinking They can make the condition worse