Reducing the Damage of Osteoporosis After Menopause

05 June, 2020
Osteoporosis is a bone disease that can occur more frequently in women after the arrival of menopause. It's important to remember that this condition is closely related to habits and lifestyle. Today, we'll talk about how to reduce the damage of osteoporosis.

The passage of time is constant and there’s nothing we can do to stop it. Fortunately, however, modern times make it possible to face old age gracefully and with strength. In fact, many people have managed to delay the symptoms of certain degenerative processes and illnesses. For example. we have the case of many women who have been able to reduce or prevent the damage of osteoporosis after menopause.

Osteoporosis is a bone disease that causes the weakening of skeletal microarchitecture. As a result, it produces a loss of bone mass and strength, just as an article published in Annals of Internal Medicine explains. This illness is capable of causing bone fractures and unexpected fragility.

On occasion, the development of this illness goes unnoticed, given the invisibility of its symptoms. However, its appearance can be very painful.

As the loss of bone mass increases, the holes in the internal bone tissue become larger. As a result, this produces the weakening of the bone’s structure, which can eventually lead to breakage. It’s common to observe spinal injuries and deformities among those who suffer from the damage osteoporosis.

Women and the damage of osteoporosis

A bone with osteoporosis.
Osteoporosis is a common complication during menopause given the decrease in hormones like estrogen.

Some diseases occur more in one group of people than in another, given the organic conditions that arise. In the case of osteoporosis, age and sex are two important influencing risk factors.

Once women reach adulthood, they begin to experience a decline in the quality of their bones. In other words, this is an issue that tends to appear with age. What’s more, women are more likely than men to suffer the damage of osteoporosis. This is due to the loss of calcium structures as a result of decreased estrogen production.

In this sense, dietary habits before and during menopause can increase or decrease a woman’s chances of developing osteoporosis. This is especially true if you possess a genetic predisposition or are lacking calcium. Some studies have determined that hereditary factors play an important role in the appearance of this disease. Just the same, osteoporosis is one of the most frequent diseases after menopause. 

Discover more: How To Take Care of Yourself During Menopause

How to reduce the damage of osteoporosis during menopause

The role of nutrition in osteoporosis.
Making sure to get enough calcium and vitamin D before and during menopause is essential in preventing the damage of osteoporosis.

A healthy lifestyle involves maintaining a healthy, balanced diet and increasing physical activity. In the case of osteoporosis after menopause, it’s crucial that women include plenty of calcium and vitamin D in their diets. We recommend seeing a specialist that can indicate a specific plan according to each case.

Green vegetables and certain seeds possess more of these nutrients than traditional dairy products. At the same time, magnesium is an excellent nutritional supplement. As for vitamin D, exposure to the sun and consuming certain foods–like fish–are both essential.

Physical activity

Eating a proper diet is fundamental, but it’s not enough. Studies have shown that physical activity maintains bone and muscle quality with time. While the intensity of exercise may decrease after menopause, it’s important to make a maximum effort to stay active. Strength exercises contribute to a decrease in the frequencies and severity of osteoporosis, according to a 2019 study.

Walking for 20 minutes a day is always helpful. Practicing sports or exercises that allow you to go against gravity helps to increase bone density. A good example is yoga.

In any case, it’s also a good idea to seek the supervision of a qualified physical trainer. That way, you can follow a personalized fitness plan. This is an important aspect when it comes to reducing the risk of trauma to your bones and muscle tissues.

Just like good habits, in some cases, physiotherapy helps reduce the negative effects of the damage of osteoporosis on the body.

You may also want to read: Osteoporosis Exercises to Improve Your Bone Health

Osteoporosis after menopause: Moderation and prudence

A menopausal woman talking with her doctor.
Become aware of this process and carry out a healthy lifestyle. Your doctor will help make the right steps to limit the damage of osteoporosis.

Studies have shown that consuming excessive amounts of certain unhealthy foods can increase the risk of fractures. These include foods that are rich in simple sugars and trans fats. The same is true with cigarettes and alcohol. All of these are unhealthy products that contribute to bone destruction.

In the same way, lack of mobility and excessive sedentarism promote the weakening of bones, thus increasing pain. However, it’s important to perform exercises with moderation and prudence to avoid accidents.

For all of these reasons, a healthy and balanced diet before and during menopause, physical activity, and cutting out bad habits can all contribute significantly to reducing the damage of osteoporosis during this stage in life.

  • Ensrud KE., Crandall CJ., Osteoporosis. Ann Intern Med, 2017. 167 (3): 17-32.
  • Daly RM., Dalla Via J., Duckham RL., Fraser SF., et al., Exercise for the prevention of osteoporosis in postmenopausal women: an evidence based guide to the optimal prescription. Braz J Phys Ther, 2019. 23 (2): 170-180.
  • Ann Intern Med. 2017 Aug 1;167(3):ITC17-ITC32. Osteoporosis. doi: 10.7326/AITC201708010
  • MedlinePlus. Osteoporosis. https://medlineplus.gov/spanish/osteoporosis.html/li>
  • J Endocrinol. 2000 Aug;166(2):235-45. Role of genetic factors in the pathogenesis of osteoporosis. doi: 10.1677/joe.0.1660235.
  • Mo Med. 2018 May-Jun; 115(3): 247–252. Not Salt But Sugar As Aetiological In Osteoporosis: A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140170/