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From the mid 30s onwards, bone loss starts to increase more than bone gain. It is part of the normal ageing process that bones lose their mineral (calcium) and collagen (protein) content. As midlife continues and women experience menopause the process of bone loss is further accelerated. (Menopause is when a woman stops menstruating and is a natural part of life. It usually occurs between 45-55 years of age with the average age of menopause about 51 years. Although some women can experience menopause at an earlier age).
During menopause the ovaries stop producing the hormones oestrogen and progestin. It is the resultant lack of oestrogen that has significant effects on your bones. In the immediate years following menopause, there is rapid bone loss which can last from 4-8 years. Usually, however, most bone loss is in the first 3 years after menopause and then the rate of bone loss slows. It is more common for women to develop osteoporosis after menopause. Osteoporosis is a condition which results in a loss of bone strength making bones more fragile and likely to break.
Bone Production
Bone is living tissue made up of specialised bone cells and, like the rest of the body, it is constantly being broken down and renewed. If you start with a high peak bone mass, your skeleton will withstand the effects of the age related bone loss better. With a low peak bone mass you will be more likely to develop osteoporosis in the long term.
Although your bone mass may have reached its peak, sustaining bone density and strength requires a lifelong intake of calcium and an active life.
Maintaining Healthy Bones
Physical Activity
As with muscles, bones also need physical activity to gain strength. The types of physical activities most beneficial to bones, include weight-bearing and strength training exercises. The term weight-bearing refers to exercises performed on your feet where gravity is used as a force. Examples include walking, running, jumping, tennis and dancing. Strength training exercises includes weight lifting and other restrictive exercises.
Calcium
Midlife is also a time when your gastrointestinal system becomes less efficient at absorbing calcium from food. The kidney also becomes less efficient in conserving calcium creating a state of potential calcium loss in the blood. The body compensates by drawing calcium out of your bones.
So, not only do the bones become weaker because of oestrogen deficiency at menopause, they also lose more calcium. The way to reduce the loss of calcium from the bones is to increase the intake of calcium from food. After menopause women need to have about 1000mg of calcium per day- the equivalent to 3-4 serves of dairy products/day. If you find this intake difficult to achieve, it may be necessary to take calcium supplements.
Vitamin D
Women also need adequate levels of Vitamin D which assists in the deposition of calcium in bone. The main source of vitamin D comes from exposing skin to the sun. Only 10-15 minutes of sunlight is needed daily to provide adequate levels of vitamin D. Some women may require vitamin D supplements. This is best done, after vitamin D levels have been measured by your doctor.
Hormones
Some women may consider using short term hormone therapy after menopause. It is best to discuss this option with your doctor so that an informed decision can be made.
Avoid smoking
Women who smoke, lose bone strength faster than women who do not smoke. To protect bones, it is advisable not to smoke.
Resources
Content updated February 20, 2006
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