Navigate menopause with a bold embrace of vitality and bone health.

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dancing group taken from

Menopause is a natural process that marks the end of woman’s reproductive years.It occurs around age 50 or even earlier in some women.It brings a host gof changes in the body ,one aspect that is often overlooked is the impact of menopause on bone health and quality of life.This shift associated with menopause especially decline in oestrogen level(female hormone)plays a critical role in bone health.In this article we will explore the relationship and connection between menopause and bone health,highlighting the importance of proactive measures to maintain bone health and well being.

The role of hormones

The female hormone oestrogen, which is produced by the ovaries, provides protection to the bones by assisting with maintenance of bone density.During menopause, ovaries produces less oestrogen which results in increased bone turnover(increased rate of bone resorption and decreased rate of bone resorption).I often explain this by making example as this:imagine that you have a well that holds 100 litres of water, every time you use 20 litres of water, the well is immediately filled up with another 20 litres of water because the stream that supply the well is running and there is plenty of water, however during the dry season, when you take 20 litres of water from the well, only 15 litres is refill the well ,which result in 5 litres short in the well, which means instead of the well holding 100 litres, it has now ,only 95 litres.This process repeats every time you take the water from the well with less and less water being refilled because the stream that supply the well is running of water to fill the well,With time the well will have less and less water untill it runs empty.This is same process that occur with hormone oestrogen to bones health.During menopause oestrogen become less and less ,impacting the bone density of the bone leading to bones becoming brittle ,fragile and ease to break at small impact, like falling from the chair or from the hug.

Effects on bone density

As I mentioned earlier, studies has shown a rapid decline in bone density in the initial years following menopause(well not being filled to full capacity quickly as the water is being used because the stream is running low).The bones of the upper and lower back(thoracic and lumbar spine, hip and other weight bearing bones essential for overall bone health are at risk of breaking with ease.Women in postmenopausal stage face a higher risk of falling and breaking of these bones, making bone health an important concern during this time of change.The bones are important for activities of daily living like walking ,dressing up ,food preparation etc.Inability to perform these activities reduce the quality of life ,freedom and independence of the people affected

What can women do to improve bone health?

  • Improve calcium and Vitamin D -Adequate calcium accompanied by vitamin Dis essential for maintaining healthy bones.Women in menopause are advised to ensure enough dietary sources or supplements of calcium and vitamin.Vitamin D facilitates calcium absorbtion,.Together calcium and vitamin D plays a important role in the preservation of bone mass and reduction of the risk of breaking of bones.It is essential to ensure that proper instruction are followed when using supplements to ensure meaningful use of these by the body.As such before, choosing a certain supplements, ensure that you consult with your doctor or nutritionist.The best way is getting your nutrients through food-Food as medicine
  • Weight bearing Exercise-Regular weight bearing exercise exercise such as walking, jogging and resistance training helps stimulate bone formation and maintaining overall bone strength.Exercise improves balance and coordination, reducing the chance of falls and breaking of bones.Care need to be taken before undertaking any exercise plan, consult your doctor, when walking ensure safety by walking in areas that are safe and lastly always wear comfortable shoes .
  • Lifestyle choices-Lifestyle impacts the quality of life in the positive or even negative.Choosing things that will impacts the quality life is essential during menopause.Alcohol, smoking and caffeine interfere with calcium absorbtion as such decrease bone density.Things like stopping smoking,lessing caffeine intake and alcohol intake will work in your favour and help preserve your bones and improve quality of life.

Menopause is about change and new beginning.Change is not ease especially if it is a change that a person can control and manage without outside help.The hormonal changes have a profound effects on bone health.The decline in oestrogen levels increases risk of osteoporosis and breaking of bones, emphasising the need for proactive measures to maintain bone health and well being.Through combination of early detection to check bone health, through bone density test ,proper nutrition, exercise and in some cases medical intervention, women can reduce the negative impact of menopause on their bones and lead active and healthy lives


  • Cummings,S.R, etch(1995).Bone density at various sites for prediction of hip fractures.The Lancet,341(8837),72-75
  • National osteoporosis Foundation(2020).Clinician’s guide to prevention and treatment of osteoporosis
  • North American Menopause Society(2017).The role of calcimine peri- and Postmenopause women:2016 position statement of the North American menopause society.Menopause,24(7),728-748