“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 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:

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…”.8

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:

Healthy Bones“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

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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: 20 October 2022
  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: 20 October 2022
  3. Osteoporosis. Content Updated September 2018. Australasian Menopause Society https://www.menopause.org.au/hp/information-sheets/622-osteoporosis Accessed: 20 October 2022
  4. 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: 20 October 2022
  5. Calcium & Bone Health: Why Is Calcium Important? Healthy Bones Australia https://healthybonesaustralia.org.au/your-bone-health/calcium/ Accessed: 20 October 2022
  6. Prevention: Healthy Bones: Build Them for Life. Bone Health & Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 20 October 2022
  7. Prevention: What Can You Do To Protect Your Bones? Bone Health & Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 20 October 2022
  8. The 5 Steps To Healthy Bones and A Fracture-Free Future. International Osteoporosis Foundation https://www.worldosteoporosisday.org/about-osteoporosis Accessed: 20 October 2022
  9. 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: 20 October 2022
  10. 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: 20 October 2022
  11. 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: 20 October 2022
  12. 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: 20 October 2022
Topic Last Updated: 20 October 2022 – Topic Last Reviewed: 20 October 2022

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