Menopause and Osteoporosis

Once we enter menopause, osteoporosis becomes a major concern. While there are no outward symptoms, like pain or discomfort, over time, osteoporosis can lead to fractures, usually in the hip, spine or wrist. I used to believe that only women in their 70s and older were at risk, but medical research claims otherwise. On average, women lose up to 10% of their bone density in the first five years after menopause, and one in two women over the age of 60 (!) will experience at least one fracture due to osteoporosis. As of this writing, I'm in my early 50s and plan to be as active as possible for the next 20 to 30 years, so I started researching ways to keep osteoporosis at bay and lessen the risk of fracture. I can't imagine being afraid to lift weights, hike with my husband, or play with my future grandkids because it might lead to a medical emergency. No one plans to spend their time and money on emergency room and doctor visits, but that could become my fate if I don't take action now. Dear Reader, I know you have visions of an active, enjoyable life as you age, so I’d love to share what I discovered about avoiding severe osteoporosis and fracture risk without taking HRT and pharmaceuticals.

My Past Beliefs About Osteoporosis

In my younger days, I believed that osteoporosis was caused by calcium deficiency along with a drop in estrogen during menopause. It turns out this was only part of the story .In my 20s, I worked as a fitness instructor at both the local YMCA and a posh, uber-expensive health spa that catered to the wives of the rich and famous. These two fitness worlds couldn't be more different, but all of these women had similar concerns about osteoporosis. Their doctors urged them to get more exercise (which is why they came to see me), get as much calcium as possible in the forms of milk, cheese, and supplements, and take hormone replacement therapy. Premarin was one of the most prescribed brands of HRT in the 90s. Many of these women in their 50s and older shared that along with HRT, they were also prescribed Fosamax, a popular osteoporosis treatment that entered the market in 1995. I'm glad my clients were getting active, but I was concerned about how many of my clients were also taking this new pharmaceutical. I'd seen the ads everywhere– I couldn't turn on the TV or open a magazine without seeing the Merck ads along with the list of side effects. Fosamax (the brand name for Alendronic acid) has several side effects: diarrhea, nausea, acute abdominal pain, musculoskeletal pain, constipation, dyspepsia (indigestion), gastroesophageal reflux disease. More rare, yet severe side effects are femur fractures and osteonecrosis of the jaw (bone disease) that increase the longer the patient stays on the drug. While Fosamax is considered effective for treating osteoporosis, its side effects are cause for concern, especially with long term use, and most of these women do not have a plan to ever stop taking the drug. 

It's been over 20 years since I worked as a personal trainer and hearing about the ways that these women were trying to reverse their osteoporosis. At the time, I thought it was perfectly reasonable to be treated for a condition by taking a prescription for the rest of one's life. But now I think differently. Instead of a lifetime of depending on pharmaceuticals, could we find the root cause of osteoporosis and fix that problem instead? 

A Possible Root Cause of Osteoporosis

While estrogen deficiency has been targeted as the cause of menopausal symptoms, there is evidence that a rise in iron levels (up to two to three times) during menopause is also taking place. Some researchers hypothesized that this increase in iron could be a risk factor for symptoms such as osteoporosis. With a cessation of menstrual periods, iron accumulates in the body and serum ferritin levels increase. The medical community is beginning to look at this increase in iron being stored in the body as a potential health risk, not just for menopausal women, but for men and newborns as well.

Ways to Increase Bone Density

1. Exercise 

Walking, running, strength training, or any type of weight bearing movement can help create good stress for bone health. Participate in these activities several times weekly.

2. Vitamin D from Non-Synthetic Sources

 Instead of taking a Vitamin D supplement, make sure to get some sunlight exposure daily. Get some sun in your eyes, but don't look directly at it.

3. Limit Alcohol and Avoid Smoking

Alcohol and smoking can significantly disrupt bone formation and contribute to a reduction in bone density

4. Manage Stress 

Chronic stress can contribute to bone loss. Find ways to protect yourself from overstimulation. Try not to over schedule yourself, and put limits on social media and screen time. 

5. Avoid Taking Calcium Carbonate Supplements

Calcium supplements actually derail the body's bone building process. Instead, get plenty of Vitamin C rich foods such as citrus, tomatoes, strawberries, cantaloupe, peppers and broccoli. Supplement with non synthetic Vitamin C– do NOT take ascorbic acid, citrate, or citric acid. A quality magnesium supplement will also help with bone density as well as support menopause symptoms.

Dear Reader, this is just the tip of the iceberg when it comes to osteoporosis and menopause. Before we make decisions to take hormone therapy or osteoporosis drugs for the rest of our lives, let's consider ways to take care of our health without side effects. Is it more time consuming than popping a pill? Yes, but it's worth it. I encourage you to investigate the research of Morley Robbins, Dr. Mary Claire Haver, or Dr Vonda Wright. As always, do your own research, and do what makes sense for you. I look forward to hearing how you've tackled your health challenges and menopause symptoms.

All the best, 

Jennifer Kaye