6 Steps for Stopping Bone Loss During Menopause

By simply being a woman who is aging day by day, you posses a greater risk for developing osteoporosis. If you have a small frame, this is one time where it might not be such a good thing — you have less bone to begin with. On the other hand, carrying around some extra weight puts a strain on your bones, so there’s a ditch on the other side of the road. Once you throw in menopause, it can seem like you can’t win for losing on this road of life.

But hold on. You have some ammunition against the course that seems to conspire to break your bones. There are several steps you can take to both prevent osteoporosis and strengthen your bones.

Bone Up

First and foremost, do everything you can to make your bones as healthy as you can. That means eating right and getting enough exercise. It also means cutting out bad habits like smoking, excessive alcohol and caffeine, too much salt and sugar, and not maintaining a healthy weight. The healthier you are, the healthier your bones can be.

Manage Stress

Chronic stress can be harmful for your bones in a number of ways. It can cause extra anxiety and depression, which may then lead to lifestyle choices that are bad for your bones. If you’re stressed, you may not eat or sleep well and may be more likely to skip exercising. Stress can also increase inflammation along with cortisol, a stress hormone, both of which could hinder bone health.

Reduce Inflammation

Chronic inflammation can weaken your bones, so stop it in its tracks. Once again, eating right and regular exercise can be key. It’s also a good idea to have a comprehensive exam with your doctor to determine if there are any underlying health issues which need to be treated, if any medications could be causing a problem, and if your diet is causing more harm than good.

Get Some Sleep

There are so many reasons why sleeping is important for your bones, and number one is that your body does its repair work while you’re asleep. You also feel better and have less stress when you are well rested, and that can lead to better health decisions. It can also be easier to exercise and eat right when you’re not hampered by fatigue and sleep deprivation.

Balance Your Hormones

Annoying symptoms of menopause are bad enough, but the decrease in estrogen can also trigger inflammation, stress, weight gain, and so many other symptoms that can harm your bones. Using hormone replacement therapy (HRT) may put your levels back on track, allowing you to feel better and putting a stop many of menopause’s harmful actions on your bones.


There are osteoporosis risk factors – genetics, ethnicity, bone structure – that you cannot control, so your bones might need some extra help. If you a woman who has a greater risk for developing osteoporosis, some supplements or medications may be right for you. As you work to develop a lifestyle that will offer you the optimal benefits, talk to your doctor about whether or not you should include any supplements or prescription medications that will help keep your bones as healthy as possible.


This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.  Reprinted with permission: 6 Steps for Stopping Bone Loss During Menopause

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