“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
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:
“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 Osteoporosis the Australasian Menopause Society note:
“The female sex hormone oestrogen plays an important role in maintaining bone strength. After menopause oestrogen levels drop and this may result in increased bone loss. The average woman loses up to 10 per cent of her bone mass in the first five years after menopause”.3
In Calcium: Recommend Daily Calcium Intake – Women 50+ the (Australian) Jean Hailes for Women’s Health also 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”.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. The (United States) National Osteoporosis Foundation (NOF) 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”.6
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:
Exercise
What is the best exercise for our bones?
In Exercise for Your Bone Health: The Best Bone Building Exercises the (United States National Institutes of Health) NIH Osteoporosis and Related Bone Diseases National Resource Center elaborate on:
“Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones. Other exercises such as swimming and bicycling can help build and maintain strong muscles and have excellent cardiovascular benefits, but they are not the best way to exercise your bones”.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 (Australian) Jean Hailes for Women’s Health 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
Checkup
What may we choose to do before we begin a regular exercise program?
The NIH Osteoporosis and Related Bone Diseases National Resource Center caution:
“If you have health conditions – such as heart trouble, high blood pressure, diabetes, or obesity – or if you are age 40 or older, check with your doctor before you begin a regular exercise program”.10
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”.11
Health Topics A-Z
Where may I find Health Topics related to Healthy Bones?
In Health Topics A-Z you may find:
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.New or Updated
- Bone Health: Tips To Keep Your Bones Healthy
- Calcium and Vitamin D
- HRT & Menopause Extra
- Hormone Replacement Therapy (HRT) With Dr Nicky Peel & Prof. David Armstrong
- Mayo Clinic Q and A: Osteoporosis and Supplements for Bone Health
- Stronger Than Sticks and Stones: Promoting Women’s Bone Health Through Preventive Care
- 7 Tips for Healthy Bones: How To Halt the Thinning of Your Bones As You Age
- About Osteoporosis: The 5 Steps To Healthy Bones and A Fracture-Free Future
- Americanbonehealth.org [American Bone Health]
- Bone Density Test
- Bone Health
- Bone Health
- Bone Health
- Bone Health Checklist
- Bone Health and Postmenopausal Women
- Bone Health for All
- Bone Health – Fact Sheet
- Bone Health: Tips To Keep Your Bones Healthy
- Bonehealth.org.au [Bone Health Foundation, Australia]
- #BoneMatters Q&A: Nutrition
- Bones, Joints and Muscles [Topics]
- Bonetalk.org [Bone Talk, United States]
- Breast Cancer and Bone Health
- Calcium
- Calcium & Bone Health
- Calcium and Vitamin D
- Calcium, Vitamin D, and Your Bones
- D-pleted – The Vitamin Many of Us Are Low On
- Deciding About Hormone Therapy Use
- Does Osteoporosis Run In Your Family?
- Dr Gail Busby – I Forgot To Ask the Doctor – Episode 9 The Menopause
- EMAS Position Statement: Vitamin D and Menopausal Health
- Essential Nutrients Your Body Needs for Building Bone
- Evaluation of Bone Health/Bone Density Testing
- Exercise & Bone Health
- Exercise To Stay Healthy
- Exercise and Physical Activity for Osteoporosis and Bone Health
- Exercise for Bones
- Exercise for Your Bone Health
- Exercise/Safe Movement
- Exercise: Exercises for Healthy Bones
- General Facts – Bone Health Basics: Get the Facts [Video: Osteoporosis Is A Silent Disease]
- Get the Facts on Calcium and Vitamin D
- HRT & Menopause Extra
- Healthy Body: Food for Healthy Bones
- Healthy Bones Matter
- Healthy Living & Bone Health
- Healthybonesaustralia.org.au [Healthy Bones Australia]
- Hormone Replacement Therapy (HRT) With Dr Nicky Peel & Prof. David Armstrong
- How Does Aging Affect Your Bones?
- How Menopause Impacts Your Health
- ‘If You Don’t Exercise, You Break’: Physical Activity Key In Osteoporosis Intervention
- International Osteoporosis Foundation
- Irene Lambrinoudaki, WCO21: Treatment of Menopausal and Vulvovaginal Atrophy Symptoms and Menopausal Hormone Therapy In Treating Menopause-Associated Bone Loss [Video]
- Knowyourbones.org.au: “Check Your Bone Health Now!”
- Later Years (Around 50 Years and Over): Menopause and Post Menopause Health
- Management of Osteoporosis In Postmenopausal Women: The 2021 Position Statement of The North American Menopause Society
- May Is Osteoporosis Awareness and Prevention Month
- Mayo Clinic Q and A: Osteoporosis and A Bone-Healthy Diet
- Mayo Clinic Q and A: Osteoporosis and Supplements for Bone Health
- Menopause FAQs: Your Health After Menopause – Q. What Can I Do To Prevent Osteoporosis?
- Menopause Map: Downloadable Resources – My Personal Path Print Tools – Questions for Your Health Care Provider
- Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
- Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
- Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
- NIH Osteoporosis and Related Bone Diseases National Resource Center [National Institutes of Health, United States]
- National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
- National Osteoporosis Foundation [United States]
- Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
- Not Just Calcium: The Forgotten Nutrient for Bone Health
- Nutrients: Bone Healthy Ingredients
- Nutrition for Bones
- Nutrition: Food and Your Bones – Osteoporosis Nutrition Guidelines
- Office of Dietary Supplements: Calcium
- Office of Dietary Supplements: Vitamin A
- Office of Dietary Supplements: Vitamin D
- Office of Dietary Supplements: Vitamin K
- Osteopenia
- Osteoporosis
- Osteoporosis
- Osteoporosis
- Osteoporosis Awareness and Prevention Month 2022: Exercise to Maximize Bone Health
- Osteoporosis Treatment Options
- Osteoporosis: Bone Health Following Menopause
- Preventing Osteoporosis: Questions for the Doctor
- Prevention
- Prevention and Healthy Living
- Prevention: What Can You Do To Protect Your Bones? [+ Video: Protecting Yourself From Fractures]
- Recipes: Bone Healthy Recipes [National Osteoporosis Foundation, United States]
- Recipes: Simple, Nutritious, Delicious! Calium-Rich
- Risk Assessment: FRAX
- Risk Factors
- Smoking and Bone Health
- Stronger Than Sticks and Stones: Promoting Women’s Bone Health Through Preventive Care
- The Best Exercises for Your Bones
- Videos and Podcasts: Videos – Interviews: Bone Health
- Videos and Podcasts: Videos – Interviews: Bone Health What Why and How
- Vitamin D
- Vitamin D & Bone Health
- Vitamin D and Your Health: Breaking Old Rules, Raising New Hopes
- Webinars: Previous – Osteoporosis for Midlife Women and Beyond
- What Is Osteoporosis and What Causes It? [+ Video: What Is Osteoporosis?]
- What Is Osteoporosis?
- What Is Sarcopenia? [+ Video: Sarcopenia: Taking Charge of Your Muscle Health] [+ Video]
- World Osteoporosis Day [20 October]
Sources
Where may I find the Sources quoted?
You may find the Sources quoted at:
Sources
- 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: 10 January 2023
- 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: 10 January 2023
- Osteoporosis. Content Updated September 2018. Australasian Menopause Society https://www.menopause.org.au/hp/information-sheets/622-osteoporosis Accessed: 10 January 2023
- Calcium: Recommend Daily Calcium Intake – Women 50+. Last Updated: 29 September 2020 | Last Reviewed: 01 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 10 January 2023
- Calcium & Bone Health: Why Is Calcium Important? Healthy Bones Australia https://healthybonesaustralia.org.au/your-bone-health/calcium/ Accessed: 10 January 2023
- Prevention: Healthy Bones: Build Them for Life. Bone Health & Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 10 January 2023
- The 5 Steps To Healthy Bones and A Fracture-Free Future. International Osteoporosis Foundation https://www.worldosteoporosisday.org/about-osteoporosis Accessed: 10 January 2023
- Exercise for Your Bone Health: The Best Bone Building Exercises. Last Reviewed: October 2018. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp Accessed: 10 January 2023
- Healthy Living & Bone Health: Smoking & Alcohol. Last Updated: 10 February 2021 | Last Reviewed: 15 December 2013. Jean Hailes https://www.jeanhailes.org.au/health-a-z/bone-health/healthy-living-bone-health Accessed: 10 January 2023
- Exercise for Your Bone Health: Exercise Tips. Last Reviewed: October 2018. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp Accessed: 10 January 2023
- 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: 10 January 2023