Menopause is a natural physiological stage marked by a decline in ovarian follicle activity, leading to numerous changes in female hormones. These hormonal shifts can trigger symptoms such as hot flashes, irritability, mood swings, urinary tract infections, dry skin, and hair loss.

Osteoporosis is a common condition among older adults, characterized by a reduction in bone mass and quality. In postmenopausal women, decreasing estrogen levels disrupt bone metabolism, accelerating the rate of bone loss and increasing the risk of fractures.

The hormone estrogen plays a key role in maintaining bone density by inhibiting the activity of osteoclasts (bone-resorbing cells) and promoting osteoblasts (bone-forming cells). An estrogen deficiency, particularly after menopause, leads to an imbalance that causes osteoporosis. Advanced age naturally weakens bones as calcium absorption and new bone cell production decline.

Other contributing factors include poor nutrition, smoking, excessive alcohol consumption, lack of exercise, prolonged corticosteroid use, or a low body mass index (BMI). Women can modify these lifestyle-related factors to reduce their risk of developing the condition. A family history of osteoporosis and being of Caucasian descent are also risk factors. Women with osteoporosis often experience symptoms such as back pain from vertebral compression fractures, decreased height, a hunched back, muscle weakness, loss of balance, and an increased susceptibility to falls.

To protect bone and joint health, women should maintain a healthy lifestyle. The body requires an adequate supply of calcium (approximately 1,000-1,200 mg daily) combined with vitamin D (800-1,000 IU daily) to support absorption and maintain bone density. Additionally, regular exercise is important, along with avoiding tobacco smoke and limiting alcohol consumption.

Magnesium deficiency reduces the ability to form bone cells and increases osteoclast activity, thereby raising the risk of osteoporosis. Women should supplement magnesium through foods like nuts, eggs, and leafy green vegetables in their daily diet.

Processed foods, soft drinks, and salty, sugary snacks can hinder calcium absorption while increasing calcium excretion through urine. Therefore, women should limit salt, sugar, and caffeine to support strong bones.

In addition to an appropriate lifestyle, women should undergo bone density screenings approximately once every two years, combined with vitamin D and calcium checks. Assessing fall risk helps enhance safety and reduce the likelihood of future fractures.

Le Nguyen (According to Times of India)