Menopause and Osteoporosis: Keeping Your Bones Strong Without HRT

Osteoporosis is a major concern for women going through menopause. Bone loss begins to deteriorate once “the big change” hits but there are easy and safe measures you can take to maintain your bone health, giving you a better quality of life.

Calcium and Menopause

If you are menopausal, you likely have worked hard to supplement your diet with calcium. However, taking the recommended 1000mg of calcium per day does not guarantee strong and healthy bones. Some studies even indicate that taking too much calcium can negatively affect your bone health.

Supplemental calcium does play a role in maintaining bone health, but keeping your bones strong requires much more than just calcium.

Vitamin D for Stronger Bones

We all know that vitamin D is part of bone health, but most Canadians are deficient in this vitamin and are missing out on its protective properties. Covering up with layers in the winter and being indoors most of the time restricts the amount of sunlight we convert to vitamin D. Believe it or not, even in summer, vitamin D can be hard to come by. Why? We decrease our ability to convert sunlight to vitamin D when we use sunscreen. Keeping your skin healthy and protected is certainly a concern, but getting at least 15-20 minutes of sunscreen-free exposure per day in the summer months will keep your vitamin D levels up. To all of my menopausal clients I suggest adding a liquid D3 supplement, especially in the winter, because vitamin D is showing tremendous promise in decreased rates of breast cancer, strengthening immunity, lowering rates of multiple sclerosis, and reducing type II diabetes.

Magnesium for Menopause

In a society obsessed with calcium intake, women tend to overlook the importance of magnesium. Many studies are showing that magnesium deficiency is just as problematic as calcium deficiency.

Experts believe that our soil is magnesium deficient, causing our food to also lack this important mineral. Medications like diuretics and heart burn medications result in the loss of magnesium, making supplementation necessary. Think about how many people you know who are taking these medications; you can see why most of us are deficient in magnesium! Optimizing magnesium is ideal not only for bone health, but it is also beneficial for other common menopausal symptoms such as palpitations, insomnia, mood, memory and cardiovascular health. Be sure to talk to an experienced healthcare practitioner when taking high amounts of magnesium. Take too much and your bowels will become loose, leading to diarrhea and causing further magnesium wasting.

Soy Foods for Stronger Bones

Many studies prove that consuming adequate amounts of soy products (such as tofu, soy nuts, temphe, and miso products) can contribute to stronger, healthier bones in menopausal women. The isoflavones found in soy bind to estrogen receptors on the bone, which may contribute to slower bone loss. To take advantage of this effect, consume a small handful of soy nuts two times per day to obtain your daily intake of bone-protecting soy.

Exercise and Bone Health

New studies repeatedly demonstrate the vital role of exercise in maintaining bone health during menopause. The question is, what type of exercise and how much exercise is necessary to reach full benefit? Resistance exercise has long been avoided by females, who fear that they will grow hulk-like physiques. But recent data suggest that resistance training is ideal for women going through menopause. Training with weights 2-3 times per week has been proven to help you maintain strong, healthy bones. Always talk to your doctor before starting an exercise program. Acquiring the expertise of a personal trainer is highly recommended because it will help you reach your goals safely and efficiently.

Minimize Bone Leaching Substances

Reduce the intake of the following foods to help hang on to the calcium in your bones:

• Alcohol – research suggests limiting yourself to one drink per day (none is ideal)
• Salt – remove the shaker from the dinner table
• Coffee – enjoy green or herbal teas instead
• Pop – diluted fruit juices are better
• Excessive amounts of protein – try veggie meals 3 times per week

Honourable Mentions

Other important vitamins and minerals for bone health include phosphorus, vitamin K, B12, boron, zinc and copper. Be sure to incorporate these substances in your diet by eating a variety of foods including seeds and nuts. If you are not on a multi-vitamin, consider asking your health practitioner which multi is best for your needs.

Maintaining bone health involves much more than just popping your daily calcium supplement. The body is a complex organism requiring a variety of nutrients to function optimally, and your bone health is no exception. If you are going through menopause and are concerned about your bone health, incorporate these simple but crucial lifestyle changes into your daily routine. With the guidance and support of a healthcare practitioner experienced in the area of menopausal health, you will be well on your way to stronger, healthier bones.

Drew Nesbitt BA, TCMP, Ac., ROHP is a Practitioner of Traditional Chinese Medicine and Acupuncture as well as a Registered Orthomolecular Health Practitioner in Toronto, Ontario who specializes in all gynecological issues including menopause.  For more information and for clinic locations, click here.

1. Holm L, et al. Protein-containing nutrient supplementation following strength training enhances the effect on muscle mass, strength, and bone formation in postmenopausal women. Journal of Applied Physiology. 2008 Jul;105(1):274-81. Epub 2008 May 8.

2. Ryan AS et al.  Resistance training maintains bone mineral density in postmenopausal women.  Calcification Tissue International.  1998 Apr; 62 (4): 295-9.

3. Potter SM, Baum JA, Teng H, Stillman RJ, Shay NF, Erdman JW Jr. Soy protein and isoflavones: their effects on blood lipids and bone density in postmenopausal women. American Journal of Clinical Nutrition 1998;68:1375S-9S.

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