Bone loss usually happens without pain or obvious symptoms. This is why osteoporosis is often called a silent disease - many people do not realise their bones have weakened until they experience a fracture.
In this episode of the Perimenopause Weight Loss and Wellness podcast, Anastasia Bennett speaks with Heidi Richardson from Bone and Body Blueprint about bone density, osteoporosis and the importance of thinking about bone health before problems develop.
How menopause affects bone density.
Our bones are living tissue that is continually being broken down and rebuilt. We build most of our bone strength during our younger years, with bone density generally reaching its peak by early adulthood.
Oestrogen helps protect bones by slowing the natural process of bone breakdown. As oestrogen levels begin to change during perimenopause and decline following menopause, bone loss can accelerate.
This makes perimenopause and menopause important times to consider your bone health, particularly if you have other risk factors such as:
A family history of osteoporosis.
Early menopause or surgical menopause.
Low vitamin D.
Long-term use of certain medications.
Conditions that affect nutrient absorption.
Smoking or excessive alcohol consumption.
Limited weight-bearing exercise.
Men can also develop osteoporosis, particularly as testosterone levels decline or where other medical or lifestyle risk factors are present.
What does a DXA scan measure?
A DXA bone density scan is a quick and non-invasive way to measure bone mineral density. It can help identify whether your bones are within the expected range or whether there are signs of osteopenia or osteoporosis.
Heidi discusses the value of having a baseline DXA scan so changes in bone density can be monitored over time, particularly for women approaching or going through menopause.
Can you improve your bone health?
Exercise is one of the most important ways to support bone strength. Bones respond to load and impact, which is why resistance training and weight-bearing activities such as walking, dancing, rowing and strength training can be beneficial.
As Heidi explains in the video: “Bone grows where stress goes.”
The key is finding an appropriate activity that can be performed consistently. Nutrition, vitamin D levels, medical history and individual risk factors should also be considered when developing a plan to protect your bones.
Watch the full video to learn more about bone density, menopause, osteoporosis risk factors and what to expect from a DXA bone density scan.
