What Happens to Women's Bodies During Menopause?
Menopause is a natural phase in a woman's life when menstrual cycles stop due to a decrease in estrogen levels. This hormonal change impacts various body systems, including the cardiovascular, musculoskeletal, urogenital, and psychological systems. Common symptoms include mood swings, sleep disturbances, hot flashes, incontinence, depression, memory issues, and headaches. The musculoskeletal system is also affected, leading to tendinopathies, decreased bone density, increased inflammation, and reduced muscle mass and strength.
How Does Menopause Affect Bone Density?
During menopause, the decline in estrogen impairs the function of bone-forming cells, leading to a natural decrease in bone density. This can result in conditions like osteopenia (low bone density) and increases the risk of osteoporosis (severely decreased bone density), making bones more susceptible to fractures.
Are Menopausal Women More Prone to Bone Issues?
Yes, menopausal women are at a higher risk of developing osteopenia and osteoporosis due to the reduction in bone density. This increased risk also makes them more susceptible to fractures, which can be assessed using tools like the FRAX or Q score.
Common Bone Issues During Menopause
Menopausal women often experience inflammatory changes, tendinopathies, and reduced muscle mass and bone strength. Common complaints include headaches, lateral hip pain, Achilles tendinitis, rotator cuff issues, and knee and hip pain.
Signs of Bone Issues: What to Watch For
Symptoms of bone issues during menopause can include muscle aches, persistent tiredness, and difficulties with balance and coordination. If you notice these symptoms, it may be time to consult a healthcare professional.
When to Seek Professional Help
If you experience persistent aches, tiredness, or weakness in your joints and muscles, it's important to consult a physiotherapist or healthcare professional. They can guide you to resources like the "Stronger My Way" campaign by the CSP for exercises to improve bone density and strength.
Tips for Strengthening Bones During Menopause
Exercise Regularly: Aim for 30 minutes of exercise, five days a week (150 minutes total). Include cardiovascular exercises like walking, cycling, or swimming, along with weight-bearing activities such as Pilates, yoga, or strength training.
Eat a Balanced Diet: Focus on foods rich in vitamins, especially Vitamin D and calcium. Incorporate healthy, whole foods and minimize processed foods to reduce inflammation.
Stay Active: Incorporate movement into your daily routine, like taking the stairs instead of the elevator or walking short distances instead of driving.
Maintain a Healthy Weight: Keeping a healthy weight can reduce the risk of inflammation and support overall bone health.
Strengthen with Simple Exercises: Try doing bodyweight exercises like sit-to-stand movements during work breaks to help build lower body strength.
Taking proactive steps with lifestyle, exercise, and diet can help maintain bone health and overall well-being during menopause.
Comentarios