What’s The Best Way To Reduce Osteoporosis Risk?

Osteoporosis, or osteopenia – the precondition to osteoporosis – is certainly not something to ignore. An estimated 200 million women have osteoporosis.

It affects approximately 1 in 3 women over age 50, with the risk increasing to 70% for women over 80. The majority of cases occur in women but as men are more exposed to oestrogen they too are also experiencing this serious condition.

Often dubbed ‘the silent killer; as there are no external signs, the first indication is usually a broken bone.

Keeping your bones strong and healthy  

Two hormones are involved: oestrogen and progesterone as well as a number of essential nutrients from the diet. At menopause both hormones decline, but progesterone levels drop more dramatically as the majority of women still produce oestrogen in the fat cells of the abdomen, hips and thighs.

Bone is a living tissue and, like all living tissues in the body, it continues to grow throughout our lives in a continuous process of old bone being broken down and replaced with new bone.

Oestrogen is responsible for breaking down and removing the old bone, and progesterone then fills in the gaps and renews with the new bone.

Are drugs the only answer?

The majority of drugs prescribed for women with osteoporosis just slow down bone breakdown. While this is important, if there is rapid breakdown they do not build up new bone.

Building up new bone is vitally important because old bone becomes brittle and more prone to fracture. In addition, most of the available drugs have a number of unpleasant side effects.

In the USA the FDA (Federal Drug Administration) monitors such drugs and has several times issued warnings over their long-term use.

What do you need to do to help yourself?

Clearly it is important to maintain good hormone balance. Weight gain at menopause may be a nuisance, but the oestrogen it provides – unless in excess – will contribute to maintaining good oestrogen levels.

Only women who are underweight or very slim at menopause will not be producing oestrogen and for them a combination cream with both progesterone and oestrogen will be the most helpful.

Otherwise supplementing with progesterone is the most effective way to reduce the risk of osteoporosis.

Other good strategies include exercising regularly because your body responds by adding more bone. This means that adults who work out can help prevent bone loss that usually starts in your 30s.

The best ways to do that are with weight-bearing activities. This means you are working  against gravity by running, walking, dancing and climbing stairs.

Your diet plays an important role and the Mediterranean diet has been found to boost bone health, as well as helping to lose weight.

Among the nutrients needed to prevent osteoporosis are vitamin K2, magnesium, silica and boron. The best way to obtain these nutrients is in a well balanced bone supplement from a reputable company.

Helpful information:

One Doctor that has been working with osteoporosis for herself and her patients for many years is Dame Dr Shirley Bond and she has some valuable insights to offer here.

Osteoporosis – A Doctor’s View