Healthy Changes to Keep Your Bones Strong
Are You A Candidate for Bone Density Screening?
If you are considering estrogen replacement therapy, Charles Kahn, MD, recommends a bone density screening.
You should also be screened if you have certain risk factors for osteoporosis, such as if you:
- Are post-menopausal
- Have a strong family history of osteoporosis or maternal history of hip fractures
- Experience early natural or induced menopause
- Have diabetes
- Have a thyroid disorder
- Are undergoing long-term cortisone or prednisone treatment
To learn more about bone density screening and testing, or to schedule an appoint-ment, contact the Esther L. Grossman Women's Health & Resource at
(954) 966-2611.
Updated May 2003 — Menopause is a normal transition in the female aging process. Women have long referred to it as the "change of life." One of the biggest changes menopause can bring is in bone health.
As a woman moves through menopause, her estrogen level drops. This change in hormonal levels can cause symptoms in menopausal women ranging from hot flashes to brittle bones. Many women find relief from estrogen replacement therapy.
Osteoporosis — A Silent Disease
When estrogen levels decrease, your bones lose calcium and can become softer, a condition known as osteoporosis. In most cases, osteoporosis has no symptoms.
"Osteoporosis is a silent disease," says Charles Kahn, MD, a rheumatologist on staff at Memorial Regional Hospital and Memorial Hospital West. "For many women, the first symptom of osteoporosis may be bone pain related to a fracture. The Food and Drug Administration has indicated that hormone replacement therapy, as well as other forms of non-hormone therapy, can help prevent osteoporosis."
The Role of Diet and Exercise
A woman's diet and exercise routine may need to be adjusted during menopause. This can also help maintain bone density.
Menopausal women — and their bones — need more calcium during this phase of life. For a premenopausal woman, the recommended daily allowance (RDA) of calcium is approximately 1,200 milligrams. For post-menopausal women, the RDA is approximately 1,500 milligrams.
"Dairy products, soy foods fortified with calcium, green leafy vegetables and salmon provide the necessary daily calcium," says Marilyn Gordon, MS, RD, LD/N, dietitian and nutritionist at Memorial Regional Hospital Fitness & Rehabilitation Center. "Moderation is important, and so is variety. A calcium supplement with Vitamin D can help, too, but ask your doctor first."
Be sure to vary your physical activity, as well. "Activities such as swimming and cycling may not be enough to help menopausal and post-menopausal women combat osteoporosis," says Dr. Kahn. "Exercise should be 'weight-bearing' such as walking, jogging or low-impact aerobics. It's important to make deposits in your "bone bank" — because you will be making withdrawals later."
Gordon adds, "Strength-training and weight-bearing exercise can help keep bones dense at a time of bone loss by 'stimulating' bones to keep them strong. Don't forget the mind-body connection — an activity such as yoga can help women who may feel depressed during menopause, while also providing the benefits of weight-bearing exercise."
Talk to your doctor about menopause and your health-care options. For referral to a physician, please call the Memorial Healthcare System Physician Referral Service at (800) 944-DOCS. For more information about Memorial's Menopause Path of Change Lecture Series please call (954) 276-5985.