Bone strength and health are important to mobility and function, especially as you age. Menopause is the natural end of fertility and officially begins one year after your last menstrual period. The exact timing varies but generally occurs between the ages of 45 and 55.1 During that time, hormone levels (including estrogen) slowly get lower.
Lower levels of estrogen in the menopausal transition can make you more vulnerable to osteoporosis—decreased bone mineral density and bone mass, causing thin and weak bones that are at risk for fracture.2 Osteoporosis is believed to affect about 1 in 5 women over the age of 50.3 There are ways to improve your bone health, even if your level of estrogen is decreasing.
This article discusses the role of estrogen in bone health, how low estrogen levels are related to osteoporosis, non-estrogen risk factors for osteoporosis, and osteoporosis prevention strategies including estrogen replacement therapy.
Estrogen and Bone Health
Bone health changes throughout a person's lifetime. Bones grow stronger during adolescence, influenced by sex hormones (including estrogen and androgens) during puberty. Bones generally become their strongest around age 30. After that, bones slowly become thinner and weaker over time.
Bone density and strength are the results of diet, weight-bearing exercise, and hormones, in addition to genetics and other complex factors.4 Estrogen plays an important role in regulating bone health.
Preventing Osteoporosis Throughout Menopause
There is no guaranteed way to prevent osteoporosis, especially during and after menopause. The bone loss and damage of osteoporosis cannot be cured or reversed. However, there are several things you can do to maintain strong bones and prevent more bone loss.
A foundation of strong, healthy bones is built from puberty until about age 30. As much as possible, a nutritious diet with vitamin D and calcium gives you the building blocks to start with healthy bones. Activity, including weight-bearing exercise and strength training, helps build an extra reserve for the future.
There are several different treatments for osteoporosis. Your healthcare team will discuss with you the causes and recommendations for care given your situation.
Lifestyle modifications are steps you can take to help manage the course of your osteoporosis. Check with your healthcare provider to ensure these are safe for you, as there can be side effects even from these simple approaches:11
-- Diet: A diet with adequate calcium, Vitamin D, and other vitamins and minerals is important to build bone.
-- Exercise: Weight-bearing and strength-training exercises can stimulate the bone to maintain strength and density