Osteoporosis Risk and Prevention

“It’s important to have regular bone health checks.
Your doctor might ask about your medical history, check
risk factors for osteoporosis and do a bone density test”.1

Umbrella
What may the Osteoporosis Risk and Prevention Umbrella include?

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

  • Osteoporosis Prevention
  • Osteoporosis Risk
  • Osteoporosis Risk Factors

Women

Is there an association between women and the risk of developing osteoporosis?

In What Women Need To Know the (United States) Bone Health & Osteoporosis Foundation (BHOF) note:

“Being female puts you at risk of developing osteoporosis and broken bones. Here are some facts:

  • Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women
  • Approximately one in two women over age 50 will break a bone because of osteoporosis
  • A woman’s risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer”.2

Risk Factors

What factors may increase our risk for osteoporosis?

In Osteoporosis Overview: Causes of Osteoporosis the (United States National Institutes of Health) NIH Osteoporosis and Related Bone Diseases National Resource Center elaborate on:

“Factors that may increase your risk for osteoporosis include:

  • Sex…
  • Age…
  • Body size…
  • Race…
  • Family history…
  • Changes to hormones…
  • Diet…
  • Other medical conditions…
  • Medications…
  • Lifestyle…”.3

In Are You At Risk? the BHOF explain:

“Uncontrollable Risk Factors

  • Being over age 50.
  • Being female.
  • Menopause.
  • Family history of osteoporosis.
  • Low body weight/being small and thin.
  • Broken bones or height loss.

Controllable Risk Factors

  • Not getting enough calcium and vitamin D.
  • Not eating enough fruits and vegetables.
  • Getting too much protein, sodium and caffeine.
  • Having an inactive lifestyle.
  • Smoking.
  • Drinking too much alcohol.
  • Losing weight”.4

Menopause

Is there an association between menopause and our risk of developing osteoporosis?

In What Women Need To Know: Menopause: A Time for Action the BHOF elaborate on:


Osteoporosis Risk and Prevention width=“When a woman reaches menopause, her estrogen levels drop and can lead to bone loss. For some women, this bone loss is rapid and severe.

Two major factors that affect your chance of getting osteoporosis are:

  • The amount of bone you have when you reach menopause…
  • How fast you lose bone after you reach menopause. For some women, bone loss happens faster than for others. In fact, a woman can lose up to 20% of her bone density during the five – seven years following menopause. If you lose bone quickly, you have a greater chance of developing osteoporosis”.5

Reduce Risk

How can we reduce our risk of osteoporosis?

In Looking After Yourself: Healthy Bones the (Australian) Jean Hailes for Women’s Health (JH) explain:

“You can reduce your risk of osteoporosis by eating the right amount of calcium per day. Women over 50, or women who have reached menopause before 50, should eat 1300mg of calcium per day, which is equal to 3 to 4 serves of dairy per day. Other good sources of calcium include:

  • Canned fish with bones (e.g. sardines)
  • Almonds
  • Tofu
  • Leafy green vegetables
  • Legumes (e.g. chickpeas or kidney beans).

You can also:

  • Get the right amount of vitamin D through sunlight or supplements
  • Do regular weight-bearing and resistance exercise
  • Not drink coffee
  • Not smoke”.6

Bone Building Exercises

What are the best bone building exercises for our bones?

In Exercise for Your Bone Health: The Best Bone Building Exercises NIH Osteoporosis and Related Bone Diseases National Resource Center note:

“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”.7

Hormone Therapy and Osteoporosis

Is HT effective for the prevention and treatment of osteoporosis?

On page one in Deciding About Hormone Therapy Use: Potential Benefits, published July 2022, the NAMS note:

“Hormone therapy keeps your bones strong by preserving bone density and decreasing your risk of osteoporosis and fractures. If preserving bone density is your only concern, and you do not have bothersome hot flashes, other treatments may be recommended instead of HT”.8

On page two in the Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause, first published online 10 June 2022, one of the recommendations is:

  • “In addition, HRT has been shown to have an effective role in the prevention and treatment of osteoporosis. Bisphosphonates are considered as first-line options for most patients with postmenopausal osteoporosis due to their broad spectrum of anti-fracture efficacy. HRT may be considered as an additional alternative option, particularly in younger postmenopausal women with menopausal symptoms who are at increased risk of fractures”.9

Hormone Therapy, POI and Early Menopause

Is HT effective for the prevention and treatment of osteoporosis in women with premature ovarian insufficiency (POI) and early menopause?

On page two in the Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause, first published online 10 June 2022, one of the recommendations is:

  • “HRT is considered as first-line intervention for the prevention and treatment of osteoporosis in women with premature ovarian insufficiency (POI) and early menopause (40–45 years old)”.10

On page one in The North American Menopause Society Releases Its 2022 Hormone Therapy Position Statement, published 07 July 2022, the NAMS note:

  • “Women with primary ovarian insufficiency and premature or early menopause have higher risks of bone loss, heart disease, and cognitive or affective disorders associated with estrogen deficiency. It is recommended that hormone therapy can be used until at least the mean age of menopause unless there is a contraindication to its use”.11

Health Care Provider

What if I think I am at risk for osteoporosis?

The JH explain:

“It’s important to have regular bone health checks. Your doctor might ask about your medical history, check risk factors for osteoporosis and do a bone density test”.12

Health Topics A-Z

Where may I find Health Topics related to Osteoporosis Risk and Prevention?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

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Links

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New or Updated

  1. A Guide To Calcium-Rich Foods
  2. About Osteoporosis
  3. About Osteoporosis
  4. Are You At Risk? [+ Video: Risk Factors]
  5. Bone Basics
  6. Bone Density
  7. Bone Density Exam/Testing
  8. Bone Density Scan (DEXA Scan)
  9. Bone Density Scan [Image]
  10. Bone Density Test
  11. Bone Health
  12. Bone Health Checklist
  13. Bone Health: Tips To Keep Your Bones Healthy
  14. Bone Mass Measurement: What the Numbers Mean
  15. #BoneMatters Q&A: Nutrition
  16. Bonehealthandosteoporosis.org [Bone Health & Osteoporosis Foundation, United States]
  17. Calcium
  18. Calcium Content of Common Foods
  19. Calcium and Vitamin D
  20. Calcium: Shopping List
  21. Communication With Your Doctor and Healthcare Team: Be Prepared for Your Visit
  22. Consumer Health: Osteoporosis and Exercise
  23. D-pleted – The Vitamin Many of Us Are Low on
  24. Deciding About Hormone Therapy Use
  25. Decreasing the Risk of Falls and Fractures Before, During and After Menopause
  26. Does Osteoporosis Run In Your Family?
  27. Dr Gail Busby – I Forgot To Ask the Doctor – Episode 9 The Menopause
  28. Evaluation of Bone Health/Bone Density Testing
  29. Exercise
  30. Exercise To Stay Healthy
  31. Exercise for Bones
  32. Exercise for Your Bone Health
  33. Exercise: Exercise and Bone Density
  34. Exercising With Osteoporosis: Stay Active the Safe Way
  35. Get A Bone Density Test
  36. Get the Facts on Calcium and Vitamin D
  37. HRT & Menopause Extra
  38. Hormone Replacement Therapy (HRT) With Dr Nicky Peel & Prof. David Armstrong
  39. How To Prevent Osteoporosis After Menopause
  40. ‘If You Don’t Exercise, You Break’: Physical Activity Key In Osteoporosis Intervention [05 August 2022]
  41. Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause
  42. Knowyourbones.org
  43. Looking After Yourself: Healthy Bones
  44. Management of Osteoporosis In Postmenopausal Women: The 2021 Position Statement of The North American Menopause Society
  45. May Is Osteoporosis Awareness and Prevention Month
  46. Mayo Clinic Minute: What Women Should Know About Osteoporosis Risk [+ Video Courtesy Mayo Clinic News Network]
  47. Mayo Clinic Q and A: Osteoporosis and A Bone-Healthy Diet
  48. Mayo Clinic Q and A: Osteoporosis and Supplements for Bone Health
  49. Menopause FAQs: Your Health After Menopause – Q. What Can I Do To Prevent Osteoporosis?
  50. Modifiable Risks
  51. NIH Osteoporosis and Related Bone Diseases National Resource Center [National Institutes of Health, United States]
  52. National Center for Complementary and Integrative Health: Know the Science: How Medications and Supplements Can Interact
  53. National Institute of Arthritis and Musculoskeletal and Skin Diseases [United States]: Understanding Bone Health
  54. Nutrients: Bone Healthy Ingredients
  55. Nutrition for Bones
  56. Nutrition: Food and Your Bones – Osteoporosis Nutrition Guidelines
  57. Office of Dietary Supplements: Calcium
  58. Office of Dietary Supplements: Vitamin D
  59. Osteopedia [Glossary of Terms]
  60. Osteopenia
  61. Osteoporosis
  62. Osteoporosis
  63. Osteoporosis
  64. Osteoporosis Exercise for Strong Bones
  65. Osteoporosis Explained – A British Menopause Society Video
  66. Osteoporosis Overview
  67. Osteoporosis. Risk. Check.
    Osteoporosis Risk and Prevention
  68. Osteoporosis Treatment: A-Z of Osteoporosis Treatments
  69. Osteoporosis Treatment: Medications Can Help
  70. Osteoporosis – Multiply Languages
  71. Osteoporosis: Bone Health Following the Menopause
  72. Osteoporosis: Prevention
  73. Prevent Broken Bones
  74. Preventing Fractures
  75. Preventing Osteoporosis: Questions for the Doctor
  76. Prevention
  77. Prevention and Healthy Living
  78. Prevention: What Can You Do To Protect Your Bones?
  79. Recipes: Bone Healthy Recipes
  80. Risk Factors
  81. Risk Factors
  82. Smoking and Bone Health
  83. Statins Could Increase or Decrease Osteoporosis Risk – the Dosage Makes the Difference
  84. Stronger Than Sticks and Stones: Promoting Women’s Bone Health Through Preventive Care
  85. The Best Exercises for Your Bones
  86. Treating Osteoporosis
  87. Treatment
  88. Treatment
  89. Videos and Podcasts: Videos – Interviews: Bone Health
  90. Videos and Podcasts: Videos – Interviews: Bone Health What Why and How
  91. Videos and Podcasts: Videos – Interviews: Bone Health and Premature Ovarian Insufficiency
  92. Vitamin D
  93. Webinars: Previous – Osteoporosis for Midlife Women and Beyond
  94. Webinars: Previous – Update on Bone Health
  95. What Breast Cancer Survivors Need To Know About Osteoporosis
  96. What Foods Should A Person With Osteoporosis Avoid?
  97. What Women Need To Know [+ Video: Losing Bone Mass]
  98. World Menopause Day 2021
  99. World Menopause Day 2021– Patient Information Leaflet: Update on Bone Health [Multiply Languages]
    Osteoporosis Risk and Prevention
  100. World Osteoporosis Day [20 October]

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. What Is Menopause? The Menopause Transition: Postmenopause – Bone Health and Osteoporosis Last Updated: 02 March 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/health-after-menopause/ Accessed: 12 March 2023
  2. What Women Need To Know. Bone Health & Osteoporosis Foundation https://www.nof.org/preventing-fractures/general-facts/what-women-need-to-know/ Accessed: 12 March 2023
  3. Osteoporosis Overview: Causes of Osteoporosis. Last Reviewed: October 2019. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.bones.nih.gov/health-info/bone/osteoporosis/overview Accessed: 12 March 2023
  4. Are You At Risk? National Osteoporosis Foundation https://www.nof.org/prevention/general-facts/bone-basics/are-you-at-risk/ Accessed: 12 March 2023
  5. What Women Need To Know: Menopause: A Time for Action. Bone Health & Osteoporosis Foundation https://www.nof.org/prevention/general-facts/what-women-need-to-know/ Accessed: 12 March 2023
  6. Looking After Yourself: Healthy Bones Last Updated: 07 March 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself#healthy-bones Accessed: 12 March 2023
  7. Deciding About Hormone Therapy Use: Potential Benefits. July 2022:1 https://www.menopause.org/docs/default-source/professional/menonote-deciding-about-ht-2022.pdf Accessed: 12 March 2023
  8. Exercise for Your Bone Health: The Best Bone Building Exercise. 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: 12 March 2023
  9. Hamoda, H., Mukherjee, A., Morris, E., Baldeweg, S. E., Jayasena, C. N., Briggs, P., Moger, S. Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause. First Published Online 10 June 2022:2 https://journals.sagepub.com/doi/full/10.1177/20533691221104879 Accessed: 12 March 2023
  10. Hamoda, H., Mukherjee, A., Morris, E., Baldeweg, S. E., Jayasena, C. N., Briggs, P., Moger, S. Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause. First Published Online 10 June 2022:2 https://journals.sagepub.com/doi/full/10.1177/20533691221104879 Accessed: 12 March 2023
  11. The North American Menopause Society Releases Its 2022 Hormone Therapy Position Statement. 07 July 2022:1 North American Menopause Society https://www.menopause.org/docs/default-source/press-release/ht-position-statement-release.pdf Accessed: 12 March 2023
  12. What Is Menopause? The Menopause Transition: Postmenopause – Bone Health and Osteoporosis Last Updated: 02 March 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/health-after-menopause/ Accessed: 12 March 2023
Topic Last Updated: 12 March 2023 – Topic Last Reviewed: 12 March 2023

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