Menopause and Bone Density Loss: What Does This Really Mean?
As a perimenopausal or menopausal woman, you face a lot of uncertainty. It's like navigating a whole new body and relearning what is "good", "bad", and "expected".
One of the most common things talked about (and feared) is menopause-related bone density loss.
From my experience, many women know that bone density is important. They know that they are perimenopausal or menopausal. But what they don't know is what is normal and expected when it comes to bone loss, what the risk factors are, and, most importantly, what they can do about it.
Menopause and bone density loss are related. But it's also something that we have some control over, despite the fact that menopause is a physiological process.
What is bone density?
Bone density refers to the amount of minerals in a specific volume of bone. To put it plainly, the higher the bone mineral density, the stronger the bones.
Bone density increases during childhood until about age 25. From age 25-35, our bone mineral density is typically maintained. After 35, we lose 0.3%-0.5% of our bone density per year as a normal part of aging.
So, how does menopause further affect that?...
Menopause and the loss of bone density
Menopause causes a decrease in estrogen (and progesterone). Estrogen is an important hormone for bone mineral density, as it helps to maintain it.
So, when estrogen levels fall quickly during menopause, bone density loss will increase.
It is known that during the first 5-10 years after menopause, women can experience up to 2-4% of bone mineral density loss per year (that means a total of about 25-30% over those 10 years).
If you're wondering if this is bad, no. This is normal physiology.
But you might be wondering what the heck that means for your the strength of your bones. Because weak bones doesn't really sound ideal, right?
Let's keep chatting.
What can you do to prevent bone loss and keep your bones strong?
Your best bet: strength training. But why?
Weight bearing exercise, when done consistently, promotes increases in bone density. When you expose your bones to increased load, ie lifting weights, your bone will build more bone and adapt to the stress being placed on it.
What does this mean? Strength training helps improve bone density which helps maintain and build bone strength.
We know that normal physiology is stacked against us, we will lose bone mineral density as we age. What's important is that we know what to do about it: weight bearing exercise and strength training.
Here's a quick list of recommended exercises that have been scientifically shown to help with building bone density (1):
Brisk walking
Progressive strength training
Power training
Weight-bearing impact exercise
You can read my comprehensive guide to exercise during menopause here.
A strength training program build for menopausal women
Since we know strength training is important and regular strength training is a key to maintaining and gaining bone density, ideally we incorporate a strength training program into our life that is designed for menopausal women and you’re likely wondering where to start.
You may also be thinking that you want someone to help coach you and guide you through a strength program or someone to just ask questions to as you navigate all of these changes.
I get it and I'd love to help you inside one of my menopause coaching options. I offer both 1-1 coaching as well as strength programming that is specific for women during menopause.
If you're not ready to get started just yet, you can check out my FREE Meno-Strength Sampler program below. When you download the program, you’ll be added to my newsletter where I send out helpful tidbits specific for those who are going through menopause and beyond.
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