During menopause, our rate of bone repair slows in relation to bone growth. Menopause can contribute to bone loss due to loss of estrogen, so it is important that women at this stage of their lives do all that they can to prevent bone loss from occurring. There are some factors that we can’t control that can contribute to our rate of bone loss. Factors that we have no control over include age, sex (females are more affected by bone loss due to the loss of estrogen we experience in menopause), build (thin women are at a higher risk), race (white or Asian women are at higher risk), being unable to exercise, certain chronic health conditions (type 1 diabetes, rheumatoid arthritis, eating disorders, premature menopause) and use of certain medications over a long period of time (steroids, chemotherapy, antacids and others).
Although the above factors may make it seem as though we are all destined to experience bone loss, there are several things we can do to slow bone loss. These include:
● Quitting smoking- smoking actually lowers the amount of circulating estrogen in your body, which in turn leads to thinning or weakening of the bones. Studies have shown that women who smoke enter menopause earlier than their non-smoking counterparts. Quitting smoking is not only healthier for your bones, but can also help prevent lung and heart disease. It’s never too late to quit!
● Use an Effective Menopause Relief Product- There are several products on the market including more popular products like Amberen and Estroven; however, KuhlCare is a new menopause treatment product that specifically targets the prevention of bone loss by supplementing a woman’s diet with much needed vitamins and minerals, so it gets our vote.
● Avoiding alcohol (or drinking alcohol in moderation) – alcohol prevents your body from absorbing calcium as well as it should. In addition, drinking too much alcohol increases your risk of falls, which can lead to broken bones if you are a woman who is at high risk for bone loss and osteoporosis.
● Exercising more- exercise, particularly exercises in which you must bear weight on your joints, can help slow the rate of bone loss, in addition to strengthening muscles. Exercises in which you move against resistance are best. Good examples include walking (which almost anyone can do), yoga, biking, weight-lifting and jogging.
● Eating a well-balanced diet- calcium and vitamin D are both needed to maintain healthy bones, so be sure that your diet contains adequate amounts of both. Milk and dairy products are high in calcium, while egg yolk, fatty fishes and milk are good sources of vitamin D. Our body also synthesizes vitamin D through the exposure of our skin to sunlight, so be sure to get outside several times a week for 15 to 30 minutes.
● Knowing your bone status- if you are at higher risk for bone loss because of age, size or race (or any of the other above-mentioned risk factors) talk to your physician about having a bone density test. Although this test is not usually ordered in women younger than 65, your doctor may wish to order this test if you are considered to be high risk for osteoporosis. In addition, if you are unable to obtain enough calcium or vitamin D naturally through your diet, your physician may recommend supplementation. You should discuss supplementation with your doctor, as there is no benefit in getting too much, but there is potential harm.
Preventing bone loss during menopause can be as simple as indulging in a healthy lifestyle. Drinking alcohol in moderation, quitting smoking, eating a healthy balanced diet and exercising can all help to slow bone loss during menopause and can contribute to health in many other ways, including decreasing your risk of cardiovascular disease.

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