Keeping Your Bones Strong with Shreya Kane

Menopause is a big deal in a woman's life, bringing along a bunch of changes, especially when it comes to bone health. As oestrogen levels drop, bone density and muscle strength can take a hit. Here's what you need to know to keep things in check.

Oestrogen and Your Bones

Oestrogen is like the unsung hero for your bones and muscles. During menopause, hormone levels go on a rollercoaster ride, which isn't great for bone health. This is when bone loss starts to creep in. Oestrogen helps build muscle and bone, and without it, the balance gets thrown off, leading to more bone breakdown.

Spotting Osteoporosis Early

Osteoporosis is all about thinning and brittle bones, and it often sneaks up on you. You might not notice it until something breaks. While early signs are hard to spot, aches, pains, and fatigue can be clues. Regular check-ups like DEXA scans can catch it early.

Keeping Bones Strong: What You Can Do

Get Moving

"Weight-bearing exercises are your best friend," says experts. Walking, high-impact activities, and strength training are key. They help strengthen both muscles and bones. And if you're up for it, try a weighted vest for an extra boost.

Eat Right

A diet packed with protein, calcium, vitamin D, and magnesium is crucial. Protein is a must for building muscle and bone, while calcium and vitamin D keep bones strong. Magnesium helps with calcium metabolism, so these nutrients are a big deal.

Consider HRT

Hormone Replacement Therapy (HRT) is often recommended to prevent osteoporosis. It's all about keeping that bone density up, but make sure to chat with your doctor to see if it's right for you.

Tackling Joint Pain and Stiffness

Lifestyle changes can make a world of difference. Managing stress, getting enough sleep, and eating well are key. Techniques like deep breathing and soaking up some natural light can help lower stress and inflammation.

Empower Yourself with Knowledge

"Knowledge is power," and staying informed about menopause and its effects is crucial. Check out resources from places like the British Menopause Society. Keeping track of your health changes and talking to healthcare pros can make managing menopause a whole lot easier.

In a nutshell, understanding how menopause affects your bones and taking proactive steps with exercise, diet, and lifestyle can really improve your quality of life. Stay informed, and you'll navigate menopause like a pro.