“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

Is there an association between menopause and loss of bone mass?

On page five in the May Is Osteoporosis Awareness and Prevention Month! Share on Social Media: Osteoporosis Awareness and Prevention Month Social Media Toolkit – PDF Version the Bone Health & Osteoporosis Foundation explain:

“Women can lose up to 20% of bone mass in the first 5-7 years post-menopause”.3

May Is Osteoporosis Awareness and Prevention Month

Menopause Bone Health

After menopause what is best way to take care of our bone health?

In Healthy Bones: Bone Health After Menopause the (Australian) Jean Hailes for Women’s Health (JH) note:

“The best way to take care of your bones after menopause is to:

  • Have a healthy lifestyle
  • Have the recommended intake of calcium and vitamin D
  • Do regular weight-bearing exercise
  • Have regular bone health checks”.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”.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…”.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

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”.9

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”.10

Health Topics A-Z

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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: 30 April 2024
  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: 30 April 2024
  3. Menopause and Bone Loss. 24 January 2022. Endocrine Society https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss Accessed: 30 April 2024
  4. Healthy Bones: Bone Health After Menopause. Last Updated: 22 April 2024 | Last Reviewed: 11 October 2023. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 30 April 2024
  5. Calcium & Bone Health: Why Is Calcium Important? Healthy Bones Australia https://healthybonesaustralia.org.au/your-bone-health/calcium/ Accessed: 30 April 2024
  6. Prevention: Healthy Bones: Build Them for Life. Bone Health & Osteoporosis Foundation https://www.nof.org/prevention/preventing-fractures/ Accessed: 30 April 2024
  7. The 5 Steps To Healthy Bones and A Fracture-Free Future. International Osteoporosis Foundation https://www.worldosteoporosisday.org/about-osteoporosis Accessed: 30 April 2024
  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: 30 April 2024
  9. 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: 30 April 2024
  10. 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: 30 April 2024
Topic Last Updated: 15 June 2024 – Topic Last Reviewed: 30 April 2024

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