Talking with your doctor about bone health is an important step in preventing osteoporosis. This includes reviewing medications, family history, and any personal risk factors. If you already have osteoporosis or develop it later, help is available. Your doctor can recommend treatment options and strategies to reduce your risk of fractures.
Regular Exercise
Regular physical activity, especially weight-bearing exercise and strength training, helps support healthy bones. After checking with your doctor to make sure it’s safe — especially if you’ve had a bone fracture — aim to be active most days of the week. The American College of Sports Medicine recommends weight-bearing endurance exercise three to five times a week and resistance training two or three times a week for bone health.
Calcium-Rich Diet
Getting enough calcium is important for bone health. Eating a balanced, nutrient-rich diet can also help support bone and muscle health during menopause. Calcium needs vary by age and gender, but most adult women need about 1,000 to 1,200 milligrams a day.
Bone Density Scan
A bone density scan — also called a bone density test, DXA scan, or DEXA scan — is one of the best ways to detect osteoporosis. This test uses low levels of X-rays to measure calcium and other minerals in the bones. The U.S. Preventive Services Task Force recommends that all women 65 and older get a routine bone density screening
Healthy Choices
Smoking and drinking raise the risk of osteoporosis and may trigger hot flashes and other menopause symptoms. Cutting back or quitting can help protect your bones as well as your overall health and quality of life. Making lifestyle changes isn’t always easy, but it’s worth the effort. If you need help, your doctor can connect you with support groups and other resources.
Hormone Therapy
Menopause hormone therapy, also known as hormone replacement therapy (HRT), can help relieve hot flashes and other menopause symptoms. HRT may also help lower the risk of osteoporosis and bone fractures. The bone-protective benefits of menopause hormone therapy last only while you’re taking it. If you stop, those benefits gradually go away.
Supplements
During perimenopause, declining estrogen levels make it harder for the body to absorb calcium. After menopause, more calcium is lost through urine. Many supplements are available over the counter, but it’s important to talk with your doctor before starting something new. If they recommend calcium and vitamin D supplements, ask how much to take and when.
7 Ways You Can Protect Your Bones
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Transcript
Menopause and Osteoporosis:
7 Ways You Can Protect Your Bones
Bone density scan
Regular exercise
Calcium-rich diet
Hormone therapy
Talk to your doctor
Healthy choices
Supplements
Talk to Your Doctor
Talking with your doctor about bone health is an important step in preventing osteoporosis. This includes reviewing medications, family history, and any personal risk factors. If you already have osteoporosis or develop it later, help is available. Your doctor can recommend treatment options and strategies to reduce your risk of fractures.
Regular Exercise
Regular physical activity, especially weight-bearing exercise and strength training, helps support healthy bones. After checking with your doctor to make sure it’s safe — especially if you’ve had a bone fracture — aim to be active most days of the week. The American College of Sports Medicine recommends weight-bearing endurance exercise three to five times a week and resistance training two or three times a week for bone health.
Calcium-Rich Diet
Getting enough calcium is important for bone health. Eating a balanced, nutrient-rich diet can also help support bone and muscle health during menopause. Calcium needs vary by age and gender, but most adult women need about 1,000 to 1,200 milligrams a day.
Bone Density Scan
A bone density scan — also called a bone density test, DXA scan, or DEXA scan — is one of the best ways to detect osteoporosis. This test uses low levels of X-rays to measure calcium and other minerals in the bones. The U.S. Preventive Services Task Force recommends that all women 65 and older get a routine bone density screening
Healthy Choices
Smoking and drinking raise the risk of osteoporosis and may trigger hot flashes and other menopause symptoms. Cutting back or quitting can help protect your bones as well as your overall health and quality of life. Making lifestyle changes isn’t always easy, but it’s worth the effort. If you need help, your doctor can connect you with support groups and other resources.
Hormone Therapy
Menopause hormone therapy, also known as hormone replacement therapy (HRT), can help relieve hot flashes and other menopause symptoms. HRT may also help lower the risk of osteoporosis and bone fractures. The bone-protective benefits of menopause hormone therapy last only while you’re taking it. If you stop, those benefits gradually go away.
Supplements
During perimenopause, declining estrogen levels make it harder for the body to absorb calcium. After menopause, more calcium is lost through urine. Many supplements are available over the counter, but it’s important to talk with your doctor before starting something new. If they recommend calcium and vitamin D supplements, ask how much to take and when.