Osteoporosis: How it can start, how it can keep going

The hormone estrogen plays a key role in bone health. After menopause, estrogen levels decrease, and your body begins to lose more bone than it creates, increasing the risk of developing osteoporosis.

Bone loss can happen fast—up to 20% of bone loss happens in the first 5 to 7 years after menopause. Bone loss leads to weakened bones that are more likely to break.

Once you’ve been diagnosed with postmenopausal osteoporosis (PMO), it’s important to know that you’re battling a progressive disease, which means it will get worse over time if left untreated.

A guide to help keep your bones strong

The good news is there are steps you can take to help slow the progress of PMO and reduce your risk of fracture.

Stay on treatment

Treatment is only effective if you take it correctly and don't stop it. Stopping treatment can also stop any progress you have made, so stick with it! And always remember to eat well and stay active, too.

Feed your bones

The recipe for improving your bone health through nutrition is to focus on foods containing calcium and vitamin D, two ingredients that can give your bones a boost.

Finding the right balance

As you look to add calcium and vitamin D to more of your meals, being aware of what to avoid can be just as important. Smoking and consuming alcohol can weaken your bones over time and are best avoided. Additionally, try to minimize your caffeine intake and limit consuming processed foods and/or foods that are high in sodium.

Keep it moving (but watch your step)

After menopause, it can be beneficial to add weight-bearing exercises to your fitness routine. Learning a few weight-bearing moves can help keep your bones strong and improve your balance.

As you work to improve your balance, you can also learn everyday ways to help prevent falls that can lead to breaks.

Managing your bone health is essential.

Let the Bone Health Essentials serve as your guide as you continue to do all you can to help keep your bones strong. Looking for more ways to improve your bone health? Check out the articles below.