What is menopause? is your final period

As you approach menopause, your reproductive hormones (e.g. oestrogen) drop. Most women reach menopause between the ages of 45 and 55. In United States, the average age to reach menopause is 51 to 52.

How does menopause affect bone health? (thickness) starts to decrease with lowered levels of oestrogen in the lead-up to menopause.

And it continues to decrease after menopause

Having lower levels of oestrogen increases the risk of developing Osteoporosis is a condition where your bones are less dense, causing them to break or fracture more easily. On average, women lose up to 10% of their bone density in the first 5 years after menopause. About one in 2 women over the age of 60 will experience at least one fracture due to osteoporosis.

If you have risk factors for osteoporosis, your doctor may give you a referral to get a bone density scan called a ‘DXA’ or ‘DEXA’ scan. It measures bone density, usually around the lower spine and upper part of the hip. A DXA scan gives a T-score that shows if you have: lots of bone loss (osteoporosis).

If you are diagnosed with osteoporosis, it’s important to be treated and have regular bone density assessments. You can reduce your risk of developing osteoporosis by having a healthy lifestyle. Other good sources of calcium include firm tofu, almonds, Brazil nuts, dark green leafy vegetables, and with edible bones (e.g.

, which helps the body to absorb calcium. It’s made in the skin following sun exposure and is found in very small amounts in some foods. A simple blood test can measure the levels of Vitamin D. Some people may need a vitamin D supplement.

Try to reduce or stop: Exercise plays an important role in maintaining bone health. It also improves muscle strength, balance and fitness, and reduces the risk of falls and most days of the week.

Some types of exercise support bone health

For example: (e.g. weight machines, dumbbells, push-ups, squats). before starting. soon after menopause (around the age of 50), it can prevent bone loss. Your doctor may recommend certain medicines or intravenous (IV) infusions and injections.

Menopause Bone density osteoporosis Diagnosing osteoporosis normal bone density some bone loss (osteopenia) Reducing your risk of osteoporosis Calcium and vitamin D Aim to eat about 1,300 mg of calcium every day. This is equal to 3 to 4 serves of dairy fish Make sure you have enough vitamin D Other lifestyle changes drinking alcohol drinking coffee smoking Exercise fractures.

It’s recommended you do 30 to 40 minutes of physical activity weight-bearing exercises (e.g.

Seek advice from an accredited trainer, exercise physiologist or physiotherapist Learn more about exercise for healthy bones on the Healthy Bones United States website or read the Exercise and Bone Density brochure Menopausal hormone therapy (MHT) If you take MHT Treatment for osteoporosis More information For more detailed information, related resources, articles and podcasts, visit Jean Hailes for Women’s Health Where to get help GP (doctor) Jean Hailes for Women’s Health Healthy Bones United States .

Key Points

  • If you are diagnosed with osteoporosis, it’s important to be treated and have regular bone density assessments
  • You can reduce your risk of developing osteoporosis by having a healthy lifestyle
  • Try to reduce or stop: Exercise plays an important role in maintaining bone health
  • It also improves muscle strength, balance and fitness, and reduces the risk of falls and most days of the week
  • soon after menopause (around the age of 50), it can prevent bone loss