Starting in your 30s, though, some amount of bone loss is natural. Your bones can’t rebuild themselves as fast as they used to, which causes a loss of bone mass.
That’s thanks to estrogen — or a lack thereof. Estrogen regulates your menstrual cycle and protects you from bone loss. But when you enter menopause, your body slows its estrogen production, leading to bone loss. As soon as menopause makes its presence known, it’s time to talk to your doctor. “It’s imperative to discuss and institute a bone loss prevention plan with your doctor when the first signs of menopause appear,” Dr. Thacker says. “It’s a great time to get a baseline bone density test and to go over your family history, lifestyle and medications, and what you can do to be strong and healthy.”
Here are some recommendations for ensuring healthy and strong bones during the menopausal stage.
- Adopt a Healthy Lifestyle: Ensure a balanced diet rich in calcium and vitamin D (found in dairy, leafy greens, and fortified foods) to support bone health.
- Regular Exercise: Engage in weight-bearing and strength-training exercises like walking, jogging, or resistance training to help strengthen bones and improve bone density.
- Limit Alcohol and Tobacco Use: Excessive drinking and smoking can weaken bones, so maintaining a healthy lifestyle free from these habits is important for osteoporosis prevention.
If you’re going through menopause or starting to experience symptoms, it’s time to talk to your doctor about preventing osteopenia and osteoporosis. Your bones will thank you for it!