5 Ways to Maintain Healthy Bones After Menopause

May is Osteoporosis Awareness and Prevention Month, so now is a great time to learn more about how women’s bone health changes as they enter later stages of life. Having healthy bones means less chance of brittle bones and fractures, and can keep you strong and mobile for years to come.

At Women’s Health Care Center of Houston, with two locations in Houston, Texas, our team of women’s health and reproduction specialists can help you maintain your health before and after menopause, and that includes your bone health.

Why menopause threatens bone health

The years after menopause are when you’re at the highest risk for brittle bones. The significant reduction in how much estrogen your body makes once you’re past reproductive age means your bones lose much of their natural protection.

In fact, women can lose up to 20% of their total bone density in the five to seven years directly after menopause. The lower your bone density is to start with, the higher your chance of osteoporosis as you age.

Osteoporosis causes your bones to become brittle and easily fractured. You could break a rib simply from falling, or a hip from sitting down too hard. Protecting your bone health early in life is critical to keeping bones healthy after menopause.   

5 tips for maintaining bone health after menopause

There are plenty of things you can do to help maintain good bone health and reduce the incidence of osteoporosis and bone fractures after menopause. Here are five tips to improve postmenopausal bone health.

1. Get enough calcium and vitamin D

Calcium is an important mineral for bone health and strength, and vitamin D helps your body to absorb calcium more efficiently. Drink milk if possible, and/or take supplements daily to maintain vitamin and mineral levels.

2. Check your medications list

Long-term use of certain medications like corticosteroids or proton pump inhibitors (PPIs) can be a risk factor for osteoporosis, so ask your provider to look over your full medications list and see if you need to revisit any treatment plans.

3. Restrict tobacco and alcohol

As with most potential health conditions, you can reduce your risk for osteoporosis by quitting smoking and limiting your alcohol intake. Both excessive alcohol use and use of tobacco products have been linked to higher incidence of osteoporosis.

4. Do weight-bearing exercises

Weight-bearing exercises help build bone strength and health. You’re never too old to start, and you can lift small amounts regularly to increase your strength and stamina before moving on to more difficult challenges. Make sure you have professional guidance and your provider’s signoff to avoid injury.

5. Get your thyroid checked

One in eight women experience thyroid issues in their lifetime. If your thyroid is overactive, your chances of developing brittle bones goes up. Thyroid symptoms can cause early menopause, which is another risk factor for osteoporosis.

Are you concerned about your bone health after menopause? Get in touch with our team by calling 713-365-2900, or visit our contact page to make an appointment. We can refer you for a bone density scan to check for osteoporosis.