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How To Build Bone Density After Menopause

Why Women Are At A Higher Risk

OSTEOPOROSIS & OSTEOPENIA: How to improve Bone Density

Humans attain maximum bone density between the ages of 25-30, after which there is a slow and steady loss of bone especially after the age of 40. In women, this loss of bone is accelerated with certain hormonal disturbances due to thyroid issues or menopause.

Women also have a smaller bone frame compared to men which lessens the total bone mass, making them more prone to osteoporosis.

Increased incidence of osteoporosis has also been reported in single women who have not had pregnancy or breastfeed a child. Women who are involved in sedentary and stressful lifestyle have also reported higher risk. Along with this, eating disorders, fad diets, high caffeine intake, smoking and alcohol consumption made the situation worse.

Building Healthy Lives At Integris

Start your preventive health journey with INTEGRIS. Check out the fitness classes available at the YMCA HEALTHY LIVING CENTER INTEGRIS.;

For those suffering from osteoporosis, a physical rehabilitation program can be vital to a full recovery. The focus of rehab is to decrease pain, help prevent fractures and minimize further bone loss. For more information, please visit the INTEGRIS Jim Thorpe Rehabilitation website.

Replacing Old/damaged Bone With New Bone

Fortunately, it is possible to replace old/damaged bone with new bone. Your body goes through;five phases;to make new bone:

  • Activation: Osteoclasts are recruited to the surface of the bone. An osteoclast is a large bone cell that absorbs bone tissue during growth and healing.

  • Resorption: Osteoclasts create an acidic microenvironment between the cell and the surface of the bone, dissolving, or resorbing the bone’s mineral content.

  • Reversal: Osteoclasts undergo apoptosis and are recruited to the bone surface. Apoptosis refers to a process whereby the cells die as part of a normal and controlled part of an organism’s growth or development.

  • Formation: Osteoclasts deposit collagen, which is mineralized to form new bone.;;

  • Termination: When an equal amount of bone has been replaced, the process ends.

  • Simply put, you must add resistance/weight training and increase the impact of bodyweight exercises to activate bone-building cells. Osteogenic loading can absolutely;help;reverse;osteoporosis, but it is more effective in;preventing;brittle bones. This means that the sooner you take action, the better.;

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    Ask Your Doctor About Prescription Medications And Injectable Bone

    A group of drugs called bisphosphonates helps prevent bone loss. Over time, these medicines have been shown to slow bone loss, increase bone density, and reduce the risk of bone fractures.

    A 2017 study showed bisphosphonates can reduce the rate of fractures due to osteoporosis up to 60 percent.

    Monoclonal antibodies can also be used to help prevent bone loss. These drugs include denosumab and romosozumab .

    Selective estrogen receptor modulators, or SERMs, are a group of drugs that have estrogen-like properties. Theyre sometimes used for the prevention and treatment of osteoporosis.

    A showed that the most benefit in SERMS is often in reducing the risk of fractures in the spine up to 42 percent.

    Understanding Your Bone Density Test Results

    Pin on Health Tips

    A bone density test result shows a Z-score and a T-score. T-scores are used to diagnose osteoporosis in postmenopausal women and men age 50 and older, but not in premenopausal women. A Z-score compares your bone density to what is normal for someone your age. While a Z-score alone is not used to diagnose osteoporosis in premenopausal women, it can provide important information. Read some tips to help you understand your Z-score.

    • If your Z-score is above -2.0, your bone density is considered within the ranges expected for your age or normal according to the International Society for Clinical Densitometry . For example, a Z-score of +0.5, -0.5 and -1.5 is considered normal for most premenopausal women.
    • If your Z-score is -2.0 or lower, your bone density is considered below the expected range. Examples are -2.1, -2.3 and -2.5. If your Z-score is in this range, your healthcare provider will consider your health history and possible causes of bone loss, including secondary osteoporosis, before making a diagnosis of osteoporosis.
    • If your Z-score is normal, but youve broken one or more bones from a minor injury, your healthcare provider may diagnose you with osteoporosis because some people with normal bone density break bones easily. As mentioned above, a bone density test will also show a T-score. A T-score compares bone density to what is normal in a healthy 30-year-old adult.

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    Preventing Bone Loss And Rebuilding Bone With Exercise

    Imagine having bones so fragile even a sneeze can lead to a painful fracture or break. For people living with severe osteoporosis, avoiding a situation like this is an everyday challenge. Fortunately, for many who are at risk for developing osteoporosis, preventive exercises can help keep bones in good shape.

    Mariah Wagner, who is a trainer at;YMCA HEALTHY LIVING CENTER – INTEGRIS, shares her fitness tips to make sure your bones stay strong and healthy.

    General Recommendations For Exercise

    Be guided by your healthcare professional when deciding on your exercise program. General recommendations include:;

    • Avoid high-impact activities, or those that require sudden, forceful movements.
    • Do weight-bearing exercise such as brisk walking, tai chi, dancing;and weight training.
    • Do aerobic activity two or three times a week.
    • Undertake strength training once or twice weekly.
    • Include flexibility exercises or stretching in your routine.

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    Eat Lots Of Vegetables

    Vegetables are great for your bones.

    Theyre one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin Cs antioxidant effects may protect bone cells from damage .

    Vegetables also seem to increase bone mineral density, also known as bone density.

    Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia and osteoporosis are conditions characterized by low bone density.

    A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults .

    Eating lots of vegetables has also been found to benefit older women.

    A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them .

    One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone .

    In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover .


    Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.

    Literally Jump For Joy

    10 Tips for STRONGER BONES at Any Age – Even After Menopause!

    Jumping 10 or 20 times twice a day for just four months improved hip bone density in women ages 25 to 50 in a 2015 study published in the American Journal of Health Promotion. If simply hopping up and down makes you feel a bit silly, theres no reason why you cant get the kids or grandkids to join in on the fun; the National Osteoporosis Foundation actually recommends jumping rope as a good bone density-building exercise. Theres never been a better excuse for you and the whole family to put some pep in your step!

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    You Can Reduce Extra Risk Factors For Bone Loss In Menopause

    You can do a lot to preserve your bone density and even increase it in the years leading up to menopause and following it just by taking control of your risk factors. Since you dont know exactly when your last period will take place, its best to get started now.

    Your nutrient needs change in menopause. When estrogen levels decline, vitamin K function in bones also declines, including its role in the proper formation of bone protein which provides the framework for our bones. Most of us dont get enough vitamin K, especially the most bone-supporting form, vitamin K2 as MK-7. Vitamin K2 MK-7 is found in aged cheeses and fermented foods, including the Japanese dish natto . Dark leafy vegetables such as kale, collards or spinach contain vitamin K1. For many, its so hard to get enough vitamin K through diet that supplementation is required.

    Unfortunately, most of us are also chronically deficient in vitamin D, which your body needs to absorb calcium and limits bone breakdown. I recommend every woman have her vitamin D level tested at least yearly its not very costly. Sun exposure boosts vitamin D production in the skin, but you may need supplements to reach the optimal blood levels of 5060 ng/mL. The vitamin best D3 form is cholecalciferol.


    Menopause And Running What Do Clinicians And Women Need To Know By Claire Callaghan

    Today were joined by Claire Callaghan a physiotherapist with a passion for exercise and womens health who runs fantastic Womens Wellbeing Workshops. Claire is going to be sharing her extensive knowledge on the menopause, an important topic that we all could benefit from knowing more about.

    Follow Claire on Twitter via

    Most clinicians are treating women in their 40s, 50s and beyond,;and as such, were likely to be treating women who are going through menopause. When considering both the clinical and the wider bio/psycho/social profile of our patients, its important to know how what they may be going through and how it may impact them.

    Menopause is a natural phase through which all women will pass.;For some, its straightforward, for others, its a roller-coaster!;Timing of menopause, severity and duration of symptoms and their wider impact are hugely variable. Theres no doubt that the physiological impact of menopause can affect running;and;injury risk, and clinicians must be mindful of this when treating peri-menopausal women.;So what are the facts about the impact of peri menopausal health on running?;Considered conversely, whats;the impact of running on;peri;and;post-menopausal;health? ;

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    Who Has Osteoporosis Risk Factors And Causes

    Although osteoporosis can strike at any age, it is most common among older people, especially older women. Men also have this disease. White and Asian women are most likely to have osteoporosis. Other women at great risk include those who:

    • Have a family history of broken bones or osteoporosis
    • Have broken a bone after age 50
    • Had surgery to remove their ovaries before their periods stopped
    • Have not gotten enough calcium and/or vitamin D throughout their lives
    • Had extended bed rest or were physically inactive
    • Smoke
    • Take certain medications, including medicines for arthritis and asthma and some cancer drugs
    • Used certain medicines for a long time
    • Have a small body frame

    The risk of osteoporosis grows as you get older. At the time of menopause, women may lose bone quickly for several years. After that, the loss slows down but continues. In men, the loss of bone mass is slower. But, by age 65 or 70, men and women are losing bone at the same rate.

    Take Calcium And Vitamin D Supplements

    Low Bone Density: Teenagers and Menopause

    Calcium can help build strong bones and keep them strong as you age. The National Institutes of Health recommends that people ages 19 to 50 get 1,000 milligrams of calcium each day.

    Women over 50 and all adults over 70 should get at least 1,200 mg of calcium each day.

    If you cant get adequate calcium through food sources like dairy products, kale, and broccoli, talk with your doctor about supplements. Both calcium carbonate and calcium citrate deliver good forms of calcium to your body.

    Vitamin D is important for healthy bones, as your body cant properly absorb calcium without it. Fatty fishes like salmon or mackerel are good sources of vitamin D from food, along with foods like milk and cereals in which vitamin D is added.

    Sun exposure is the natural way the body makes vitamin D. But the time it takes in the sun to produce vitamin D varies depending on time of day, the environment, where you live, and the natural pigment of your skin.

    For people concerned with skin cancer or for those who wish to get their vitamin D in other ways, supplements are available.

    According to the , people ages 19 to 70 should get at least 600 international units of vitamin D every day. People over 70 should increase their daily vitamin D to 800 IU.

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    Teens: What You Can Do Now

    Osteoporosis is the disease that is most likely to cause weak bones. It is more common in older people, especially women. But it is doesnt have to happen to YOU when you get older. Thats because, for many people, osteoporosis can be prevented.

    Most people dont have the opportunity that you have right now: YOU can actually build denser, stronger bones now in a way that isnt possible later. This will make you healthier, and it will set you up to have stronger bones when you are older when weak bones can be serious.

    The recipe for bone health is simple:

    • Dont smoke or drink

    Choose How To Build Bone Density Carefully

    Body weight training;will not provide the amount of resistance and load that you require to build bone density. Body weight training means pull ups, push ups, squats, and lunges with nothing more than your body weight will not help you beyond a certain point. Unfortunately, with many body weight exercises you are limited to strengthening muscles already tight , and unable to achieve strength for postural support from pulling exercises , and may be a bit compromised doing hip-specific exercises .

    Free weights;are a big welcome step up from body weight. Provided youre using good form going heavy many women are much STRONGER than they realize and can safely strength train at home with minimal equipment.

    If youre compromised or concerned about safety going heavy,;machine weights;should be a definite consideration.

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    What Can I Do For My Osteoporosis

    Treating osteoporosis means stopping the bone loss and rebuilding bone to prevent breaks. Healthy lifestyle choices such as proper diet, exercise, and medications can help prevent further bone loss and reduce the risk of fractures.

    But, lifestyle changes may not be enough if you have lost a lot of bone density. There are also several medicines to think about. Some will slow your bone loss, and others can help rebuild bone. Talk with your doctor to see if medicines might work to treat your osteoporosis.

    In addition, you’ll want to learn how to fall-proof your home and change your lifestyle to avoid fracturing fragile bones.

    So Why Run Your Way Through The Menopause

    Tips for Building Bone Health in Menopause

    Its not just a doom and gloom picture its important to remember this is a normal process, and all;positive;benefits of running;has on physical and mental wellbeing;still apply. In fact, maintaining regular exercise;are ever;more important in combatting the effects of;hormonal and age related changes.;

    Lifting the mood;

    Running and other exercise are advocated by the;RCOG;in management of perimenopausal symptoms and maintenance of bone health.;Womens mental wellbeing has been shown to benefit from running with others;.;Interaction with nature through running outside may help with reducing;anxiety levels;.;Womens running groups may also enhance social connections and a sense of being connected at what can be a time of physical and emotional change.

    Offsetting middle aged spread

    Menopause;can negatively impact;metabolism, visceral fat;and lipid profiles;, and higher engagement in physical activity is associated with a lower body mass index , visceral adipose tissue accumulation and a healthier metabolic profile in post menopausal women;.;From a musculo-skeletal perspective,;the documented link between high BMI, PTTD and;onset and pain from arthritis,;weight management warrants consideration.

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    Reducing The Risk Of Osteoporosis During Menopause

    Around the time of menopause, you can reduce your risk of developing osteoporosis by following a few lifestyle recommendations, such as:;

    • Aim for 1,300 mg of dietary calcium intake every day. This equals about three to four serves of dairy food. A wide range of non-dairy foods also contain calcium, such as calcium-fortified soy or almond drinks, firm tofu, almonds, brazil nuts, unhulled tahini, dark green leafy vegetables and fish with edible bones, such as sardines or tinned salmon.

    These lifestyle habits are best started younger in life to get the most benefit.;

    Diagnosing Osteoporosis In Young Women

    Diagnosing osteoporosis in premenopausal women is not straightforward and can be quite complicated. First of all, bone density tests are not routinely recommended for young women. Here are some reasons why:

    • Most premenopausal women with low bone density do not have an increased risk of breaking a bone in the near future. Therefore, having information about their bone density may only cause unnecessary worry and expense.
    • Some premenopausal women have low bone density because their genes caused them to have low peak bone mass. Nothing can or should be done to change this.
    • DXA tests can underestimate bone density in women who are small and thin. Therefore, a DXA test may indicate that a small person has low bone density, but the bone density is actually normal for the persons body size
    • Osteoporosis medicines are not approved or advised for most premenopausal women. Bone density tests are used to help guide decisions about treatment.

    Diagnosing osteoporosis in young women usually involves several steps. While these steps may differ for each person, they may include:

    • Your medical history
    • Bone mineral density testing
    • Lab; tests
    • X-rays

    One or two years after an initial bone density test,; a second bone density may be done and; will determine if you have low peak bone mass that is staying the same or if you are losing bone. If your bone density drops significantly between the first and second test, you may be losing bone and further evaluation by a healthcare provider is needed.

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