Keeping Bones Healthy During Perimenopause and Post Menopause
The phases of perimenopause and post menopause necessitate more attention to our bone health than ever before in life. During these transitional periods, the gradual decline in estrogen levels can have pronounced effects on bone density. Estrogen, a pivotal hormone in bone maintenance, diminishes, elevating the risk of compromised bone integrity.
What can you do about it?
Elevate your intake of calcium-rich foods.
It’s not all dairy products. From leafy greens to legumes, there are ways to get calcium no matter what your eating style is. Need some ideas for your grocery list?
Leafy Greens
Spinach
Kale
Collard greens
Bok choy
Broccoli
Nuts and Seeds
Almonds
Chia seeds
Sesame seeds
Sunflower seeds
Beans and Legumes
White beans
Chickpeas
Black-eyed peas
Get out in the sunshine for Vitamin D.
The importance of vitamin D cannot be overstated. It serves as a facilitator in calcium absorption. Exposure to sunlight or dietary supplementation are the best ways to maintain optimal vitamin D levels. Your daily intake of Vitamin D should be 600 IU if you are under 70 and then up to 800 UI after.
The right kind of exercise.
Incorporating weight-bearing exercises into one's routine emerges as a pivotal preventive measure. These exercises stimulate bone strength and resilience. These kinds of exercises include using resistance bands or your own body weight like walking.
How do you know the state of your bone density?
Regular bone density assessments are how your provider will gauge your skeletal health and guide interventions if required.
A bone density test, also known as dual-energy X-ray absorptiometry (DEXA or DXA), measures the mineral content and density of bones. It helps assess the risk of fractures and diagnose conditions like osteoporosis. The test is non-invasive, involving low-dose X-rays to evaluate bone strength and guide preventive measures for bone health.
During a bone density test, the patient lies on a padded table as a low-dose X-ray scanner passes over specific bones, usually the hip and spine. The machine measures the amount of X-rays that pass through the bone, providing precise data on bone mineral density. Results are compared to age and gender norms to assess bone health. The test is quick, painless, and aids in early detection of bone loss or osteoporosis.
Interpreting bone density test results involves understanding T-scores. A T-score compares your bone density to that of a healthy young adult. A score above -1 indicates normal bone density, between -1 and -2.5 signifies osteopenia (lower bone density), and -2.5 or lower indicates osteoporosis.