Menopause affects a woman’s bones all the way down, and so building skeletal health is especially important during perimenopause and after menopause, says Dr May Alaraji, Women’s Health at Mayo Clinic Health Care, London. And the family medicine specialist says.
It’s a good time to add strength-training activities like weight lifting to your exercise routine, Dr. Alaraji says.
“Menopause has a multi-system effect. It can literally affect you from top to bottom, including your skin, hair, brain, central nervous system, heart, organs and skeletal system,” she explains.
Stressing the bones during perimenopause and after menopause can increase bone density and reduce the risk of osteoporosis.
“Weight-resistance exercises are really key to bone health,” says Dr. Alaraji.
But that doesn’t mean you have to become a bodybuilder.
“It’s all about resistance,” explains Dr. Alaraji. “You build it gradually.”
For example, instead of starting with barbells or dumbbells, train with resistance bands, also called resistance tubing. You can also use your own body weight to create resistance during the exercise.
There are a variety of exercises, from lunges to bodyweight resistance band workouts to free weights and weight machine exercises.
Eat well
Women who are approaching or going through menopause can build bone health by not smoking and eating a healthy diet, including foods high in vitamin D such as fortified milk, whole grains and oily fish such as salmon, mackerel and sardines, and High levels of calcium including dairy products. Produce, almonds, broccoli, kale, salmon, sardines and soy products.
If you’re not getting enough vitamin D from your diet, talk to your health care team about supplements, advises Dr. Alaraji.
Achieving and maintaining a healthy weight is also important, with one important caveat, says Dr. Alaraji: “Try to avoid rapid weight loss. Bones don’t like it. Our bones like to lose weight gradually. It builds over time.
If you’re trying to lose weight quickly, it’s important to work with your health care team on a plan to reduce bone loss.
Hormone replacement therapy and other medications may be considered when osteoporosis is diagnosed in women experiencing perimenopause or menopause, says Dr. Alaraji.
Bone problems
When should a woman approaching perimenopause or in her postmenopausal years be concerned about possible bone problems? There are several symptoms that should prompt your health care team, Dr. Alaraji says:
• If you experience burning pain in your bones.
• If your bones hurt.
• If you break a bone from a simple fall. This is known as a tissue fracture. For example, if you fall from a height (such as a fall from a slip or jump) and break a bone.
• If you are taking medicines that suppress your immune system known as immunosuppressants.
• If you are taking corticosteroids.
• If you have a family history of osteoporosis.
• If you have an autoimmune disease such as rheumatoid arthritis.
• If you have had an X-ray and it shows a thinning of the bones called osteopenia.
In general, however, concerns about bone health should prompt women to avoid exercise for fear of damaging their bones, Dr. Alaraji says.
“As long as you’re doing something you’re comfortable with, I’d encourage any kind of exercise, even something as simple as walking,” she says.
“Brisk running is ideal. Just get your heart pumping a little harder than it’s normal for you, and get some sweaty skin. It’s really ideal exercise, and the general advice is to do 30 at least five times a week.” Run the minutes, if possible – Mayo Clinic News Network/Tribune News Service
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