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Osteoporosis is one of the most common chronic diseases in postmenopausal women. According to studies, women are at a much higher risk of osteoporosis than men, especially in the postmenopausal period.

With increasing average life expectancy, coupled with sedentary lifestyles and poor nutrition, osteoporosis is on the rise and becoming a worrying public health issue.

Osteoporosis is a condition characterized by a decrease in bone density and quality, making bones brittle and prone to fractures even from minor injuries. It is a silently progressing disease, with virtually no obvious symptoms for extended periods. Most patients only discover the condition after experiencing fractures, chronic back pain, hunchback, or decreased height.

Of particular concern is that fractures due to osteoporosis, especially hip fractures and vertebral fractures, not only cause pain but also severely reduce mobility, increase the risk of disability, and even lead to death in older adults.

Menopause and osteoporosis

In women, the hormone estrogen plays a particularly important role in maintaining bone structure and strength. Estrogen helps transport and bind calcium to the bone matrix, while also inhibiting the activity of osteoclasts.

During menopause, estrogen levels in the body decline rapidly. This estrogen deficiency causes bone resorption to occur more intensely than bone formation, leading to rapid and noticeable bone loss. This is the main cause of primary type I osteoporosis in postmenopausal women.

Thus, postmenopausal women simultaneously face two processes that cause osteoporosis: age-related osteoporosis and osteoporosis due to estrogen deficiency. This causes them to experience osteoporosis earlier, with faster progression and greater severity compared to men of the same age.

Risk factors that increase the risk of osteoporosis after menopause.

Besides age and hormones, several other factors contribute to an increased risk of osteoporosis in postmenopausal women, including:

Chronic conditions such as inflammatory bowel disease, rheumatoid arthritis, and systemic lupus erythematosus.
A diet deficient in calcium, poor calcium absorption.
Prolonged vitamin D deficiency
Consuming too much vitamin A, caffeine, or salt.
Regularly drinking alcohol
Smoking, including passive smoking.
Rapid weight loss, excessively thin body.
A sedentary lifestyle or prolonged immobility.

Among these factors, many are entirely controllable and adjustable through daily lifestyle and habits.

Preventing osteoporosis after menopause requires early, continuous, and long-term efforts.

A healthy lifestyle is an effective way to prevent osteoporosis.

Preventing postmenopausal osteoporosis requires early, consistent, and long-term efforts. An active lifestyle is a crucial foundation for slowing bone loss and reducing the risk of fractures.

Increase physical activity. Postmenopausal women should maintain a habit of exercising for at least 30 minutes each day with moderate exercises such as walking, dancing, aerobics, yoga, playing tennis, or exercises that strengthen the back and spine muscles. Regular exercise helps stimulate bone formation, increase bone density, and improve balance, thereby reducing the risk of falls.
A balanced diet is essential. Daily meals should include sufficient amounts of essential vitamins and minerals for bone health, such as calcium, magnesium, vitamin D, and fluoride. Calcium is the main building block of bone, while magnesium helps prevent fractures and increases bone density. Vitamin D helps the body absorb calcium more effectively.

In addition, omega-3 fatty acids reduce calcium excretion through the kidneys, inhibit the activity of osteoclasts, and stimulate osteoblasts. Soybeans and soy products are also very beneficial for menopausal women because they contain phytoestrogens – a type of plant hormone with a structure similar to estrogen.

Habits to avoid to protect your bones

To effectively prevent osteoporosis, postmenopausal women need to limit factors that increase bone loss. Excessive consumption of caffeinated beverages, sugary drinks, alcohol, and salt can increase the excretion of calcium and magnesium through the kidneys.

In addition, smoking not only negatively affects the cardiovascular and respiratory systems but also reduces bone density, increasing the risk of fractures. Maintaining a healthy weight is also crucial, as being overweight puts greater pressure on the musculoskeletal system, while being underweight reduces bone reserves.

Regular check-ups and monitoring of bone and joint health.

Osteoporosis is a chronic disease that requires long-term management. Postmenopausal women should have regular bone and joint checkups and bone density measurements to assess the degree of osteoporosis and fracture risk. Early detection helps doctors develop appropriate treatment plans, prevent complications, and improve quality of life.

Furthermore, women in menopause are at increased risk of other health problems such as cardiovascular disease, metabolic disorders, and osteoarthritis. Therefore, regular health checkups every six months are essential for monitoring and timely intervention.

In summary: Postmenopausal osteoporosis is the result of a combination of factors. Besides unchangeable factors such as age and hormones, there are many controllable risk factors. Effectively managing these factors is the most effective and sustainable way to prevent osteoporosis.