- Oestrogen is crucial for maintaining strong, healthy bones.
- After menopause, bone loss accelerates, increasing your risk of osteoporosis.
- A DEXA scan measures your bone mineral density to assess your fracture risk.
- Weight-bearing exercise and a diet rich in calcium and Vitamin D are vital.
- HRT is highly effective at protecting your bones against osteoporosis.
The Link Between Oestrogen and Bone Health
Your bones are living tissue, constantly being broken down and rebuilt in a process called remodelling. Oestrogen plays a vital role by slowing down the cells that break down bone (osteoclasts). This helps keep your bone density stable and strong.
During and after menopause, as your oestrogen levels fall, this process becomes unbalanced. You begin to lose bone faster than you can rebuild it. This leads to weaker, more brittle bones and a condition called osteoporosis, which means "porous bones".
Measuring Your Risk: The DEXA Scan
Osteoporosis is often called a "silent disease" because there are no symptoms until you break a bone. To assess your risk, we use a bone density scan, also known as a DEXA or DXA scan. It's a simple, painless type of X-ray that measures the mineral content of your bones, usually in your hip and spine.
The results tell us if your bone density is normal, low (osteopenia), or at the level of osteoporosis. In the UK, you may be offered a scan on the NHS if you have certain risk factors, but many women a short flight away in Istanbul opt for a private scan for peace of mind.
How to Protect Your Bones: Diet and Exercise
You can do a great deal to protect your bones through lifestyle choices. The most important is weight-bearing exercise, where your feet and legs support your body's weight. Activities like brisk walking, jogging, dancing, and strength training all help to stimulate bone-building cells.
Diet is also crucial. Ensure you are getting enough calcium, which is the main building block of bone. Good sources include dairy products, leafy green vegetables, and fish like sardines. Vitamin D is essential for your body to absorb calcium – a supplement is recommended for everyone in the UK through the winter months.
Frequently asked questions
How do I know if I'm at risk of osteoporosis?
Key risk factors include going through an early menopause (before 45), a family history of osteoporosis, a low BMI, smoking, excessive alcohol intake, and long-term use of certain medications like steroids. If you're concerned, speak with your doctor.
Is walking enough to protect my bones?
Walking is a great weight-bearing exercise, but it's important to mix it with higher impact activities if you can. Things like jogging, dancing, tennis, or even jumping on the spot create more stress on the bones, which stimulates them to become stronger. Strength training with weights is also excellent.
Should I take a calcium supplement?
Most people can get enough calcium from a balanced diet rich in dairy, leafy greens, and sardines. If your dietary intake is low, a supplement might be a good idea, but it's best to discuss it with a doctor first, as too much can be harmful. Vitamin D is essential to absorb calcium, and a supplement is recommended for all adults in the UK during autumn and winter.
Does HRT prevent osteoporosis?
Yes, one of the key benefits of taking HRT is that it protects your bones. Oestrogen slows down the rate of bone loss, significantly reducing your risk of developing osteoporosis and having a fracture. This protection lasts for as long as you take it.
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