When we think about menopause, we often focus on hot flashes and mood swings. But did you know menopause also impacts your bones? Let’s explore how estrogen, bone density, and menopause connect—and how you can protect your skeletal health during this life stage.
Why Estrogen Matters for Bone Health
Estrogen plays a big role in keeping our bones strong. It helps maintain the balance between breaking down old bone and building new bone. During perimenopause/menopause, estrogen levels drop. This hormonal shift can lead to bone loss and an increased risk of osteoporosis.
When your estrogen levels decrease, your bones can weaken faster than your body can repair them. This is why women in perimenopause/menopause are more likely to experience fractures or bone-related health issues. Understanding this connection is the first step toward protecting your bones.
Signs Your Bones Need Attention
You might not notice bone loss right away. However, certain signs can indicate your bones need extra care:
- Frequent fractures or breaks
- A decrease in height over time
- Persistent back pain
If you experience these symptoms, it’s a good idea to speak with your healthcare provider.
Nutrition Tips for Reducing Bone-Destroying Inflammation
Inflammation can weaken bones over time, but making mindful dietary changes can help. Here are three nutrition-focused tips to reduce bone-destroying inflammation:
- Avoid Dairy Products: Dairy can promote inflammation in some individuals, especially those with lactose intolerance or sensitivity.
- Eliminate Gluten from Your Diet: Gluten, found in wheat, barley, and rye, commonly triggers inflammation. Reducing gluten intake can help lower systemic inflammation and prevent further bone breakdown.
- Cut Out Refined Oils: Refined oils, such as soybean, corn, and canola oils, are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. Swap these for healthier fats like olive oil, avocado oil, or flaxseed oil to support your body’s anti-inflammatory processes.
By removing these inflammatory foods, you can better protect your bones and reduce the risk of long-term bone damage.
The Power of Weight-Bearing Exercises
Exercise isn’t just for fitness; it’s also crucial for bone health. Weight-bearing exercises stimulate your bones, encouraging them to stay strong. Activities like:
- Walking
- Hiking
- Yoga
- Strength training
These exercises don’t have to be intense. Even small, consistent efforts can make a big difference over time.
Supplements: Do You Need Them?
Because I look at things holistically, supplements are always a part of my plan. Supplements should be tailored to specific needs relating to inflammation and deficiencies for each patient. Make sure you have a healthcare provider who can look at your global health to determine this.
Lifestyle Tips to Support Bone Health
Beyond diet and exercise, lifestyle habits matter. Here are some additional ways to protect your bones:
- Quit smoking: Smoking can speed up bone loss.
- Limit alcohol: Excessive drinking weakens bones over time.
- Manage stress: Chronic stress affects hormonal balance, including estrogen levels.
Small changes can add up to a big impact on your long-term health.
Final Thoughts
Perimenopause/menopause is a natural phase of life, but it’s also a time to pay closer attention to your body. Your bones need extra care as estrogen levels change. With the right nutrition, exercise, and lifestyle habits, you can maintain strong, healthy bones for years to come.
Take charge of your bone health today. Your future self will thank you.
For more guidance on perimenopause/menopause be sure to check out the Youtube video and blog post for more information.