Osteoporosis: Why you need to be especially vigilant during menopause

Dear MHI reader

Strong bones are essential for an active, independent life well into old age. With the right knowledge and targeted measures, you can significantly reduce your risk of osteoporosis. This will help you stay mobile and avoid joining the 30% of women over 50 who suffer a fracture due to osteoporosis every year.

Unfortunately, many women underestimate the hormonal changes that occur during the menopause and their effects on their bone health.

A lack of oestrogen is the main risk factor

The loss of the protective oestrogen throws the bone metabolism out of balance. Studies show that women lose up to 20% of their bone mass in the first 5-7 years after the menopause. But there are other critical factors:

• Many women do not recognise the early warning signs because osteoporosis is asymptomatic for a long time.
• Lack of exercise and poor nutrition further accelerate bone loss.
• Pre-existing conditions and medications are overlooked as risk factors.
• Prevention measures are implemented too late or inconsistently.

But don’t worry: with our 3-step plan, you can protect your bone health in a targeted way – even if you are already going through the menopause!

Step 1: Determine your personal risk of osteoporosis

Early risk assessment is the key to prevention. New study data show that even small lifestyle changes can reduce the risk of fractures by up to 50% – but only if you act in time.

Have your first bone density test (DXA) between the ages of 45 and 50. Maria P., 46, from Zurich did this on the advice of her gynaecologist: ‘The test showed that my bones were becoming thinner. But I did something about it in time and was able to prevent osteoporosis.’

Step 2: Optimise your calcium and vitamin D intake

The most common mistake is an insufficient intake of nutrients, even though the body needs them most at that time. Recent studies show that many women in the menopause take in too little calcium. The recommended daily amount increases from 700 mg before the menopause to 1000 mg after the menopause.

That’s why we recommend that you include more calcium-rich foods such as broccoli, nuts and dairy products in your diet. Have your vitamin D levels checked – a deficiency prevents optimal calcium absorption. If necessary, targeted supplementation can be useful.

Step 3: Activate your bones with targeted exercise

Here comes the good news: it’s never too late to start doing bone-strengthening exercise! Scientific studies show that regular strength training and exercises using your own body weight can improve bone density even after the menopause.

Two to three training sessions of 30-45 minutes per week are enough. Combine strength exercises with coordination training – this not only strengthens your bones, but also significantly reduces your risk of falling. The positive effects go far beyond bone health: better fitness, more energy and increased well-being are included.

All these measures together form your personal protective shield against osteoporosis. Petra S. (57) confirms: ‘Since I started with targeted prevention eight years ago, my bone density values have remained stable. I feel fit and secure – the menopause was no reason for me to give up, but the starting point for a healthier lifestyle.’

Use the menopause as an opportunity to actively do something for your bone health. Your body will thank you for it with stability and mobility well into old age.