Healthy Bones

“Talk to your healthcare provider about your risk of
osteoporosis and what you can do to help keep
your bones strong, especially with good nutrition and…”.1

Umbrella
What may the Healthy Bones Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Bone Health
  • Healthy Bones

Bone Health

What is bone health?

On page two in Bone Health: What Do We Mean By “Bone Health”? the International Menopause Society’s (IMS) Patient Information Leaflet: Update on Bone Health for World Menopause Day (2021), the IMS explain:

Healthy Bones“In healthy bone, up to the menopause, the production of new bone happens more than the removal of old bone, but the opposite happens after menopause. After your last menstrual period, your ovaries stop the production of the hormone estrogen. This leads to increased removal of bone which results in decreased bone strength. Age-related changes also lead to increased removal of bone”.2

Menopause

What is the association between menopause and bone loss?

In Calcium: Recommend Daily Calcium Intake – Women 50+ the (Australian) Jean Hailes for Women’s Health (JH) note:

  • “When women go through menopause, there is a rapid loss of bone because of decreased oestrogen and this process may last from 4-8 years after menopause
  • After this period of time the rate of bone loss is reduced and stabilises”.3

In Menopause and Bone Loss the (United States) Endocrine Society elaborate on:

“Preventing bone loss is an important concern for women in the menopause journey and during post-menopausal stages. Menopause significantly speeds bone loss and increases the risk of osteoporosis. Research indicates that up to 20% of bone loss can happen during these stages and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide”.4

Calcium Bank

How do our bones act like a calcium bank?

In Calcium & Bone Health: Why Is Calcium Important? Healthy Bones Australia elaborate on:

“Bones act like a calcium bank. If there is not enough calcium in your diet, the body will take what is needed from your bones for use in other parts of the body. If this happens, your bone density (bone strength) will gradually decline, and you may be at risk of developing osteoporosis”.5

Osteoporosis

Is osteoporosis a normal part of aging?

No. In Prevention: Healthy Bones: Build Them for Life the (United States) Bone Health & Osteoporosis Foundation explain:

“Osteoporosis and the broken bones it can cause are not part of normal aging. There is a lot you can do to protect your bones throughout your life. You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action”.6Healthy Bones

The 5 Steps

What are the 5 steps to healthy bones and a fracture-free future?

In About Osteoporosis: The 5 Steps To Healthy Bones and A Fracture-Free Future the International Osteoporosis Foundation elaborate on:

The 5 Steps To Healthy Bones and A Fracture-Free Future

  1. Healthy Bones“Exercise…
    Exercise regularly – keep your bones and muscles moving…
  2. Nutrition…
    Ensure your diet is rich in bone-healthy nutrients…
  3. Lifestyle…
    Avoid negative lifestyle habits…
  4. Risk Factors…
    Find out whether you have risk factors…
  5. Testing & Treatment…
    Get tested and treated if needed…”.7

Exercise

What is the best exercise for our bones?

In Exercise for Your Bone Health: Which Exercises Are Best for Keeping Bones Healthy? the (United States National Institutes of Health) NIH Osteoporosis and Related Bone Diseases National Resource Center elaborate on:

Healthy Bones“A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures:

  • Weight-bearing exercises…
  • Resistance training exercises (weight lifting)…
  • Balance training…”.8

Smoking and Alcohol

Is there an association between smoking and alcohol and healthy bones?

Yes but not in a good way. In Healthy Living & Bone Health: Smoking & Alcohol the JH elaborate on:

“Smoking and excessive alcohol are known to have a negative effect on bone health and lead to a significant reduction in bone density”.9

Health Care Provider

What if I would like help with healthy bones?

If you would like help with healthy bones, it may be in your best interest to choose to talk to your health care provider about this. In Menopause FAQs: Your Health After Menopause – Q. What can I do to prevent osteoporosis? the North American Menopause Society elaborate on:

“A. …Talk to your healthcare provider about your risk of osteoporosis and what you can do to help keep your bones strong, especially with good nutrition and exercise”.10

The NIH Osteoporosis and Related Bone Diseases National Resource Center caution:

“If you have low bone density (a condition sometimes called osteopenia), osteoporosis, or other physical limitations, talk to a health care provider before starting an exercise program. They can help you choose types of physical activity that are safe for you and good for your bone health”.11

Health Topics A-Z

Where may I find Health Topics A-Z related to Healthy Bones?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Healthy Bones?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

Healthy BonesNew or Updated

  1. About Osteoporosis
  2. About Osteoporosis: The 5 Steps To Healthy Bones and A Fracture-Free Future
  3. Americanbonehealth.org [American Bone Health]
  4. BMS TV: Osteoporosis
  5. Bone Density Test
  6. Bone Health
  7. Bone Health
  8. Bone Health Checklist
  9. Bone Health and Osteoporosis
  10. Bone Health and Postmenopausal Women
  11. Bone Health for All
  12. Bone Health: Tips To Keep Your Bones Healthy
  13. Bone Mineral Density Tests: What the Numbers Mean
  14. Bonehealth.org.au [Bone Health Foundation, Australia]
  15. Bonehealthandosteoporosis.org [Bone Health & Osteoporosis Foundation, United States]
  16. Bones and Beyond: The Benefits of Self-Care for Both Body and Mind
  17. Bones, Joints and Muscles [Topics]
  18. Bonetalk.org [Bone Talk, Bone Health and Osteoporosis Foundation, United States]
  19. Breast Cancer and Bone Health
  20. Healthy BonesBuildbetterbones.org [International Osteoporosis Foundation]
  21. Calcium
  22. Calcium & Bone Health
  23. Calcium and Vitamin D
  24. Calcium, Vitamin D, and Your Bones
  25. Consumer Health: Preventing Osteoporosis
  26. D-pleted – The Vitamin Many of Us Are Low On
  27. Does Osteoporosis Run In Your Family?
  28. EMAS Position Statement: Vitamin D and Menopausal Health
  29. Essential Nutrients Your Body Needs for Building Bone
  30. Evaluation of Bone Health/Bone Density Testing
  31. Exercise & Bone Health
  32. Exercise To Stay Healthy
  33. Exercise and Physical Activity for Osteoporosis and Bone Health
  34. Exercise for Bones
  35. Exercise for Your Bone Health
  36. Exercise/Safe Movement
  37. Exercise: Exercises for Healthy Bones
  38. General Facts – Bone Health Basics: Get the Facts [Video: Osteoporosis Is A Silent Disease]
  39. Get the Facts on Calcium and Vitamin D
  40. HRT & Menopause Extra
  41. Healthy Body: Food for Healthy Bones
  42. Healthy Bones Matter
  43. Healthy Living & Bone Health
  44. Healthybonesaustralia.org.au [Healthy Bones Australia]
  45. Hormone Replacement Therapy (HRT) with Dr Nicky Peel & Prof. David Armstrong
  46. How Does Aging Affect Your Bones?
  47. How Menopause Impacts Your Health
  48. How To Prevent Osteoporosis After Menopause
  49. I Forgot To Ask the Doctor – E9: The Menopause: Can Every Woman That Wants It Have HRT?
  50. ‘If You Don’t Exercise, You Break’: Physical Activity Key In Osteoporosis Intervention
  51. International Osteoporosis Foundation
  52. Knowyourbones.org.au: “Check Your Bone Health Now!”
  53. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health
  54. May Is Osteoporosis Awareness and Prevention Month
    Healthy Bones
  55. Mayo Clinic Q and A: Osteoporosis and A Bone-Healthy Diet
  56. Mayo Clinic Q and A: Osteoporosis and Supplements for Bone Health
  57. Medicines for Prevention and Treatment
  58. Menopause Map: Downloadable Resources – My Personal Path Print Tools – Questions for Your Health Care Provider
  59. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  60. Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
  61. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
  62. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  63. National Osteoporosis Foundation [United States]
  64. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
  65. Nutrients: Bone Healthy Ingredients
  66. Nutrition: Food and Your Bones – Osteoporosis Nutrition Guidelines
  67. Office of Dietary Supplements: Calcium
  68. Office of Dietary Supplements: Vitamin A
  69. Office of Dietary Supplements: Vitamin D
  70. Office of Dietary Supplements: Vitamin K
  71. Osteopenia
  72. Osteoporosis
  73. Osteoporosis
  74. Osteoporosis Treatment
  75. Osteoporosis: Bone Health Following Menopause
  76. Pathtogoodbonehealth.org [Your Path To Good Bone Health, Bone Health & Osteoporosis Foundation, United States]
    Healthy Bones
  77. Preventing Osteoporosis: Questions for the Doctor
  78. Prevention
  79. Prevention and Healthy Living
  80. Prevention: What Can You Do To Protect Your Bones? [+ Video: Protecting Yourself From Fractures]
  81. Q&A: Nutrition | #BoneMatters
  82. Risk Assessment: FRAX
  83. Risk Factors
  84. Sarcopenia
  85. Smoking and Bone Health
  86. Stronger Than Sticks and Stones: Promoting Women’s Bone Health Through Preventive Care
  87. The Best Exercises for Your Bones
  88. The Truth About Menopause Supplements | Dr Sarah Berry
  89. Updates on Exercise and Lifestyle Tips for Bone Strength with Joanne Fagerstrom, PT CFP
  90. Videos and Podcasts: Videos – Interviews: Bone Health
  91. Videos and Podcasts: Videos – Interviews: Bone Health What Why and How
  92. Vitamin D
  93. Vitamin D & Bone Health
  94. Vitamin D and Your Health: Breaking Old Rules, Raising New Hopes
  95. Webinars: Previous – Osteoporosis for Midlife Women and Beyond
  96. What Is A Bone Density Test (DXA Scan)
  97. What Is Osteoporosis and What Causes It? [+ Video: What Is Osteoporosis?]
  98. What Is Osteoporosis?
  99. Women’s Bone Health: The Importance of Caring for Your Bones Early and Often
  100. World Osteoporosis Day [20 October]

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Menopause FAQs: Your Health After Menopause – Q. What Can I Do To Prevent Osteoporosis? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-your-health-after-menopause Accessed: 19 October 2023
  2. Bone Health: What Do We Mean By “Bone Health”? September 2021:2. International Menopause Society https://www.imsociety.org/wp-content/uploads/2021/10/WMD-2021-English-leaflet.pdf Accessed: 19 October 2023
  3. Calcium: Recommend Daily Calcium Intake – Women 50+. Last Updated: 26 August 2023 | Last Reviewed: 01 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 19 October 2023
  4. Menopause and Bone Loss. 24 January 2022. Endocrine Society https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss Accessed: 19 October 2023
  5. Calcium & Bone Health: Why Is Calcium Important? Healthy Bones Australia https://healthybonesaustralia.org.au/your-bone-health/calcium/ Accessed: 19 October 2023
  6. Prevention: Healthy Bones: Build Them for Life. Bone Health & Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 19 October 2023
  7. The 5 Steps To Healthy Bones and A Fracture-Free Future. International Osteoporosis Foundation https://www.worldosteoporosisday.org/about-osteoporosis Accessed: 19 October 2023
  8. Exercise for Your Bone Health: Which Exercises Are Best for Keeping Bones Healthy? Last Reviewed: May 2023. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/health-topics/exercise-your-bone-health Accessed: 19 October 2023
  9. Healthy Living & Bone Health: Smoking & Alcohol. Last Updated: 26 August 2023 | Last Reviewed: 15 December 2013. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/bone-health/healthy-living-bone-health Accessed: 19 October 2023
  10. Menopause FAQs: Your Health After Menopause – Q. What can I do to prevent osteoporosis? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-your-health-after-menopause Accessed: 19 October 2023
  11. Exercise for Your Bone Health: Which Exercises Are Best for Keeping Bones Healthy? Last Reviewed: May 2023. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/health-topics/exercise-your-bone-health Accessed: 19 October 2023
Topic Last Updated: 21 October 2023 – Topic Last Reviewed: 19 October 2023

Print Friendly, PDF & Email
/by