THE BARE BONES OF OSTEOPENIA AND OSTEOPOROSIS FOR WOMEN

By Lis Akhurst

A close friend of mine was recently diagnosed with osteoporosis after a routine bone density test (DEXA scan). When she told me about her diagnosis and the medications she was prescribed, I had a moment of realisation—what about my own bone health? After all, we’re the same age!"

I knew I have a high diabetes risk and poor nutritional gut absorption so I thought I should get this checked out. The other really big factor is that going through the menopause transition is an even bigger risk factor then I thought.

"Menopause isn’t just about hot flushes—it plays a major role in bone health. During this transition, bone loss accelerates, increasing the risk of osteoporosis and fractures later in life.". The SWAN study which is a multi-site longitudinal and epidemiological study designed to examine the health of women during their middle and older years, found that approximately 1.5 years to 3 years after the FMP (final menstrual period) there is a rapid phase of bone loss. Then other risk factors such as insulin resistance, inflammation and obesity increased lower bone strength and increased fracture risk. In that transition phase women lose 10% of their bone density just like that.

So, what is Osteopenia and Osteoporosis? Osteopenia is the stage of bone loss that occurs before osteoporosis. It means that bone density is lower than normal but not yet at the level of osteoporosis. Osteoporosis, on the other hand, is a more severe condition where bones become porous, brittle, and highly susceptible to fractures, particularly in the hips, spine, and wrists.

Why Should Women Be Concerned? Women are at a higher risk of developing osteoporosis due to hormonal changes that occur during menopause. Estrogen plays a key role in maintaining bone density, and its decline can lead to accelerated bone loss. Additionally, aging itself reduces the body's ability to rebuild bone as efficiently as in younger years. The consequences of weak bones include fractures, chronic pain, loss of mobility, and reduced independence.

Risk factors you can change:

  • Low levels of calcium in your diet

  • Not getting enough vitamin D

  • Being inactive or sedentary

  • Excessive alcohol intake

  • Smoking

  • Being underweight

  • Poor nutrition.

I also took this quick know your bones assessment from the Healthy Bones Australia Website.

Know Your Bones - Self Assess Your Bone Health Now!

I also booked in with my GP and I have a referral for a Bone Density Scan.

Risk factors for Osteoporosis you can’t change

  • Family history of osteoporosis

  • Being female

  • Getting older

  • Early menopause (before 45) which results in reduced levels of oestrogen

  • Use of certain medicines, including long-term use of glucocorticoids (e.g. to treat rheumatoid arthritis or asthma), some chemotherapy drugs, epilepsy drugs, and proton pump inhibitors

  • Other health conditions including rheumatoid arthritis, arthritis, coeliac disease, inflammatory bowel disease and diabetes.

So, I then looked at what I could do!

Calcium and Vitamin D: Ensure adequate calcium intake (1,000-1,200 mg/day) and vitamin D (600-800 IU/day) to support bone strength.

I’ll be honest—getting enough calcium every day is a bit of a challenge! I aim for 800-900 mg daily, focusing on calcium-rich foods like enriched soy milk, leafy greens, and fish with edible bones (for that extra crunch!).

Healthy Diet: A diet rich in leafy greens, dairy, nuts, and fish provides essential nutrients for bone health.

I’d love my own personal chef, but I think I’m doing ok here too.

Weight-Bearing Exercise: Activities such as walking, dancing, and resistance training help stimulate bone growth and maintain density.

I’m not dancing, but I do exercises like weight-bearing impact-loading, such as step-ups, bounding, jumping, and hopping. Resistance training includes lunges, squats hip abduction and adduction. Core exercises and balance training - all part of the Diamonds Training each week. Strength training improves stability and coordination, reducing fall risk. So, I think I’m doing ok there.

Exercise should be fun!

Lifestyle Modifications: Avoid smoking and excessive alcohol consumption.

Thank goodness I don’t smoke, and it’s great that I add long stretches of no alcohol consumption. Although yes, I do say yes to the Snug bar every so often!

If bone health has been on your mind lately, take action today! Check out the Healthy Bones Australia website, chat with your GP, and most importantly—keep moving! Weight-bearing, resistance, impact and balance training are our best tools for stronger bones and a stronger future!

Osteoporosis Prevention - Healthy Bones for Life without Fracture

Jo Vartanian