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Just lately I have had a lot of questions about bone health in the menopause, with women wondering how they can help themselves and asking if HRT is OK to take for this. Today I'm going to be looking at bone health, what it has to do with the menopause, and what steps you can take to keep your bones strong and healthy.
In simple terms, there is two-way traffic of calcium to and from your bones, and the trick is to make sure that enough calcium remains in the bones to keep them strong. If this two-way traffic is interrupted then more calcium is taken from the bones, which will weaken your bones over time, causing conditions such as osteoporosis. This in turn will make your bones much more fragile and susceptible to fractures. It is known that low oestrogen can be a factor in the gradual weakening of bones.
As we know, many of you menopausal ladies are so busy with full-on lives that you don’t often leave time for rest and relaxation or play. Outdoor activities are really important to keep your vitamin D levels high from sunlight, and if you end up with low vitamin D, this can affect the bones – calcium can’t absorb properly without sufficient vitamin D in the body.
Are you doing enough weight bearing exercise? Being inactive is a big factor in poor bone health.
How’s your digestion? As we age our ability to digest and absorb the important bone minerals calcium and magnesium decline, so even if you are getting plenty in your diet your body may not be utilising them properly.
How good is your diet? A diet low in fresh foods may not give you enough calcium and magnesium to support your bones.
Are you stressed? Most of us are! Stress burns up magnesium and also hampers our digestive processes, leading to low absorption of both calcium and magnesium.
The are a number of things you can do to keep your bones strong an healthy:
Try a phytoestrogen supplement such as fermented soy, as phytoestrogens are known to gently raise and balance oestrogen but without the big clout and side effects of HRT.
Menopause Support is a daily nutritional supplement, which has been specially formulated with soy isoflavones from fermented soya beans, magnesium, hibiscus extract, vervain essential oil and – a supportive combination for all stages of the menopause.
Some women ask if taking HRT can help to protect the bones. In theory, yes, as HRT will keep your oestrogen levels up and reduce the likelihood of osteoporosis whilst you are taking it. The main drawback of HRT for the bones is that when you have to come off it you will quickly lose this protection and your bone density will be back to where you started within a year. If you haven’t been looking after your bones health through diet, exercise etc, you can very quickly end up with problems.
If your doctor just wants to put you on HRT for your bones alone do ask them how it is going to help, what the risk factors are, and what happens to your bone health when you come off the HRT.
Looking after yourself well through diet, exercise and lifestyle can be a really important step at keeping your bones healthy throughout your life!
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Elaine — 11.09.2017 08:19
I am 53 yrs. I have hot flushes, which are plentiful at night, causing interrupted sleep, I have chronic pains all over my body. I have extremely bad stabbing pains in my legs and feet, after sitting or lying down I need to support myself when standing up and takes me a while to get moving properly. My memory is not great either. My Doctor has tested me for various diseases but all OK.
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eileen — 12.09.2017 08:25
Hi Elaine
Please just check with your doctor that you were tested for low vitamin D, this is often not included in general blood work and low vitamin D can cause nerve pains and joint aches.
In the meantime you may find a combination of Devils Claw and a magnesium and calcium supplement (approx. 500mg Cal:250mg Mag) may be of benefit. You could also add in the sage tablets to help with the night sweats. We do know that poor sleep can decrease our pain threshold making us feel worse. Flushes and sweats will dehydrate you very quickly so remember to drink lots of plain water - dehydration can make all symptoms worse!
https://www.avogel.co.uk/herbal-remedies/devils-claw-atrosan/index.php
https://www.avogel.co.uk/herbal-remedies/sage-tablets-menoforce/index.php
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