Can You Avoid Getting Osteoporosis After Menopause?

We Singaporeans may have one of the best healthcare systems in the world, but there’s nothing we can do to stop the onset of menopause. It’s a stage all women experience if they’re blessed enough to reach their older years.

We typically associate menopause with common symptoms like mood swings and hot flashes, but there are actually more challenges ahead for us. One of these is the drastic decline in bone health that often leads to osteoporosis. 

Fortunately, you can still take steps to maintain healthy bones even as you get older. Let’s discuss what you need to do to keep them in good condition and how you can get help from your women’s clinic in Singapore. 

Why Does Bone Health Deteriorate When You’re Menopausal?

When you enter menopause, your oestrogen levels drop dramatically. This hormone is vital in maintaining your bone density. But without enough of it, your bones will break down faster than they can rebuild, especially in your spine, arms, and hips. It’s why many women are more likely to develop osteoporosis when they’re over 50 years old. 

How to Reduce Your Risk of Osteoporosis As You Age

So how can older women keep such bone issues at bay? Here are some tips to remember: 

Up Your Calcium Intake

Calcium is the mineral that builds your bones, so you should increase the amount you take after reaching menopause. You’ll now need around 1,200 mg compared to the 1,000 mg recommended for younger adult women. 

Some calcium-rich foods to include in your diet are leafy green vegetables, dairy, sardines and salmon, and soy products. You can also take calcium supplements if your food won’t be enough, though it would be best to consult your doctor at your women’s clinic in Singapore for their recommended dosage. 

Take More Vitamin D

You’ll also need Vitamin D in your system if you want to absorb calcium more effectively. Without this nutrient, eating plenty of foods rich in calcium would all be for nought. Older women typically need around 50 micrograms of Vitamin D daily to support their bone health, though your healthcare provider may prescribe a higher amount if necessary. 

Manage Your Weight

A healthy weight goes a long way to protecting your bones. If you’re too light, you’ll generally have lower bone density, thus increasing your risk of osteoporosis. On the other hand, being too heavy can put more stress on your joints and limit the activities you can do. 

Do Strength Exercises

Speaking of activity, you’ll certainly want to be more physically active as well. Weight-bearing and resistance exercises are especially effective at improving bone density. They also strengthen your muscles, which is important for your balance. Balance will reduce your fall risk, as osteoporosis makes you more prone to fractures from even slight impacts. 

Some workouts you can do include brisk walks, jogging, or sports like pickleball. Even climbing stairs helps too!  You can also lift small weights or use resistance bands — anything that puts some stress on your bones to make them stronger. 

Avoid Alcohol and Smoking

Both these vices can harm your bone health in different ways. Drinking alcohol makes you more prone to falling and inhibits your ability to absorb calcium. Meanwhile, smoking cigarettes interferes with your oestrogen levels. So if you can’t completely stop yourself from doing these, at least do your best to keep it to an absolute minimum. 

Your Doctor Can Offer Help Too

Did you know that your women’s clinic in Singapore can help with your bone health issues? While they aren’t orthopaedists who can treat the bones themselves, a gynaecologist can help with the hormonal aspect that affects your bones. For example, they may prescribe hormone replacement therapy (HRT) to help maintain your oestrogen levels. The doctor can also give you a personalised schedule for bone density testing to help detect osteoporosis. 

And of course, they can advise you further on what else you can do to manage your menopause and minimise its side effects. 

Let’s Take Our Bone Health Seriously Today 

Menopause can take its toll on our body, including our bones. So if we want to have a happier post-menopausal life, it’s best that we start caring for ourselves properly as early as possible. That can mean visiting your healthcare provider regularly for guidance. 

Your choices today can influence your well-being tomorrow, so let’s make sure we’re making the right decisions. 

Related Infographic: Myths and Misconceptions About Menopause