‘Bone Up on This Side Effect of Menopause

Since estrogen helps protect against bone loss, menopause raises the chances of osteoporosis. With her ovaries no longer producing estrogen, a woman is more susceptible to what’s known as the “silent disease.”

Since bone loss occurs without outward symptoms, osteoporosis often goes undetected until the bone is so weak it fractures, usually in the hip, spine or arm. Older women can suffer severe disability and even death.

According to Dr. Israel Yoles of Sheba Medical Center in Tel Hashomer, Israel, women develop most of their bone mass by the time they are 27 to 30 years of age. So building strong bones during childhood is important in preventing osteoporosis.

For all the rest of us, here’s what you can do now:

Eat a balanced diet: Post-menopausal women need to eat a variety of foods with all the necessary vitamins and minerals, as it is important to get these nutrients as part of a balanced diet.

Calcium, which is recommended for most women at age 50, will help maintain the level of calcium necessary for healthy bones, but will not build bone density. Calcium can be found in dairy products, green leafy vegetables, tofu, almonds and orange juice.

Perform weight-bearing exercise: Good exercise for the bones includes walking, dancing, stair-climbing, tennis and jogging.

Eliminate smoking and minimize alcohol consumption: Both are believed to increase the thinning of bones.

Get bone density testing to detect osteoporosis before a fracture occurs. The only way to diagnose osteoporosis is through a bone mineral density test, called DEXA scanning, which measures the density of the bones.

The test results help determine whether medication/supplements are necessary to improve bone density, prevent further bone loss and prevent fractures.

If you’re over 65, are excessively thin or have a family history of osteoporosis, start your screenings at 50.