Statistics show that one in three women over 50 experience fractures caused by postmenopausal osteoporosis, with a higher mortality rate than cancer. First of all, we are talking about fractures of the femoral neck, as well as vertebrae.
The decline in estrogen levels associated with menopause affects bone health in women. Often menopause is characterized by the degradation of bone tissue – and hence osteoporosis. Despite the fact that the disease is extremely difficult to cure, its development can be prevented.
Postmenopausal osteoporosis
Osteoporosis is a progressive disease associated with a decrease in bone density. The consequences are violations of the bone architecture of the skeleton, as well as painful and hard-to-heal fractures.
Doctors note that osteoporosis in women is detected 4 times more often than in men – and at an earlier age. One of the key reasons is the deficiency of estrogens associated with menopause, which play an important role in the processes of calcium reabsorption.
At the same time, osteoporosis is much easier to prevent than to treat – bone loss is an irreversible process that accelerates against the background of menopause. Studies show that a 10% increase in bone mass reduces the risk of osteoporosis by 30%.
What is estrogen?
The term “estrogen” is a collective term for steroid sex hormones responsible for the regulation of biological functions. First of all, estrogens have a feminizing effect on the body (that is, they stimulate the development of the uterus, fallopian tubes, vagina and mammary ducts).
Estrogens also regulate electrolyte balance – in simple words, they are involved in the process of using minerals from food. This directly affects bone density, brain function, maintenance of cholesterol levels – as well as the health of the skin, hair and nails.
Key risk factors
Decreased bone mass is a major risk factor for the development of postmenopausal osteoporosis. In turn, bone mass is associated with both the genetic characteristics of the body, as well as with nutrition, bad habits – and, in particular, with the level of daily physical activity.
The situation is exacerbated by the fact that after the age of 50, it is much more difficult for women to increase bone mass – in other words, it is better to start playing sports and proper nutrition at a younger age.
The dangers of shock diets
Another risk factor is excessively low body weight, caused by following shock diets to lose weight as quickly as possible. We are talking about a sharp reduction in calorie intake and the use of a limited amount of food that can form a lack of nutrients.
When losing weight, it is not recommended to reduce the caloric content of the daily diet by more than 10-15% – and a safe weight loss figure is 2-3 kg per week. Of particular danger are mono-diets, observed for a long time (for example, a buckwheat diet).
Osteoporosis in women – how to treat and prevent
Postmenopausal osteoporosis is much easier to prevent than to cure. Since after 40-45 years the bone mass in women practically does not increase (but only decreases), it is important to take preventive measures in advance to avoid the development of the disease:
1. Get enough calcium
The daily intake of calcium for people with an average risk of developing osteoporosis is 1000 mg, for women during menopause – 1200 mg.
However, the problem lies not only in the lack of calcium, but in the violation of its absorption processes.
Excessive intake of calcium (especially in the form of supplements) can be harmful to health – it is better to limit yourself to natural sources.
2. Eat right
The most important nutrients for bone health are calcium, phosphorus, magnesium, and vitamin D. Unfortunately, the body’s ability to absorb calcium decreases significantly after menopause, and only 25% of women regularly consume enough magnesium in their diet.
3. Keep track of your activity level
The World Health Organization says that to maintain health, you need to play sports 3-5 times a week for at least 30 minutes – or follow the daily norm of steps. Most often, we are talking about 10,000 steps a day – but the figure decreases with age.
4. Keep track of your vitamin D intake
Vitamin D is a substance that calcium needs for successful absorption. Vitamin D deficiency is associated with decreased bone mass and an increased risk of osteoporosis. To get the daily norm, you need to be in the sun for 10-15 minutes daily – or take special supplements.
5. Pay attention to drugs with estrogen
After consulting with your doctor, you can start taking estrogen medications. Replenishing the loss of estrogen after menopause can slow bone loss – but can be dangerous for some women.
Postmenopausal osteoporosis is a progressive disease associated with a decrease in bone mass caused by a decrease in the level of estrogen in a woman’s body. In most cases, osteoporosis is much easier to prevent than to cure.