Do you know the importance of looking after your bone health? Between childhood and adulthood, bones undergo continuous transformations. In childhood, they grow and strengthen at an astonishing rate, with bone mass gain outpacing natural bone loss. However, as we move into our 30s, this dynamic is altered, and we begin to lose more bone mass than we gain. During the menopause, this situation can become even more critical (1).  

This is why it is crucial to pay attention to bone health at all stages of life, regardless of age. But if you are nearing menopause or have already reached post-menopause, it is vital to understand how to keep your bones strong to contribute to healthy aging (1). 

The multiple functions of your bones 

We often think of bones as simply the structure that supports our bodies, but their role is much more complex and vital. Their main functions include (1): 

• They protect vital organs such as the heart, lungs (with the rib cage), and brain (with the skull). 

• They serve as anchor points for muscles, allowing us to move with ease and precision. 

• They store calcium. An essential mineral for bone strength and numerous processes in the body. 

Taking care of bone health from an early age ensures that these functions are optimally maintained throughout life (1). 

How can the menopause influence bone health? 

Menopause marks the cessation of ovarian function, leading to a decrease in the production of key hormones such as estrogen and progesterone. This process occurs gradually around the age of 55, in the so-called stages of menopause (1,2). 

However, in cases of surgical menopause or early menopause, this hormone deficiency is found at an early age. In either scenario, estrogen deficiency has a significant impact on bone health, as it is essential for regulating calcium storage in bone (2). 

In addition, after menopause, it is common to lose about 10 % of bone density. And, by the age of 60, about one in two women face the risk of fractures due to osteopenia and osteoporosis (2). 

For that reason, it is crucial to understand what is perimenopause and to recognize its early signs. Identifying this stage allows you to implement measures in time to address the loss of bone mass associated with the significant decrease in estrogen levels (2). 

Tips for maintaining bone health during menopause 

It is essential to adopt healthy habits to strive to maintain strong bones during menopause (3,4). For example: 

• Regular exercise, especially strength training, helps strengthen bones and reduces bone loss. 

• Avoid restrictive diets and maintain adequate caloric intake. It is crucial to consume at least 1,000 calories a day to maintain bone health. 

• Maintain an adequate weight. This is important, as being overweight or extremely thin can negatively affect bone density. 

• Consider using collagen supplements after consulting a doctor. 

Nutrition to take care of your bone health 

A balanced diet plays a significant role in maintaining your bones. Some key nutrients you should incorporate include (3,4,5): 

• Calcium:  an adult needs approximately 700 milligrams a day. It is found in dairy, green leafy vegetables, fish, and fortified foods. 

• Vitamin D: your requirement is 10 micrograms a day. Get it from sun exposure, or consult your doctor about taking supplements if sun exposure is insufficient. 

• Protein: about 50% of the composition of your bones is protein. In addition, a lack of protein can reduce calcium absorption. They are present in lean meats, fish, and eggs. 

• Vitamin K2: involved in the activation of a protein called osteocalcin, which helps bones take up and use calcium effectively. This makes it mainly important for women over 50. It is also found in foods such as meats and eggs. 

• Magnesium and zinc: Both are vital for bone formation. They are found in a variety of foods such as meats, seafood, and seeds. 

Today is the day to take care of yourself 

There is no excuse for putting off taking care of your bone health. Before you make significant changes to your diet or start using supplements such as calcium and vitamin D, it's important to talk to a doctor. And remember that menopause does not mark the end; it is the beginning of a new stage in a woman's life. Improve your habits and ensure an optimal quality of life for yourself - your bones will thank you! 

Referencias Bibliográficas 

1. Mayo Clinic. How to keep your bones healthy [Internet]. E.E.U.U: Mayo Clinic; 2022 [cited 2024 Apr 6]. Available from: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060 
2. Better Health Chanel. Menopause and osteoporosis [Internet]. Australia: Better Health; 2023 [cited 2024 Apr 6]. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-osteoporosis 
3. ‌NHS Choices. Food for healthy bones [Internet]. UK: NHS; 2024 [cited 2024 Apr 6]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/ 
4. Spritzler F. 10 Natural Ways to Build Healthy Bones [Internet]. E.E.U.U.: Healthline Media; 2017 [cited 2024 Apr 6]. Available from: https://www.healthline.com/nutrition/build-healthy-bones#TOC_TITLE_HDR_6 
5. WebMD. Top foods high in vitamin K2 [Internet]. E.E.U.U.: WebMD; 2020 [cited 2024 Apr 6]. Available from: https://www.webmd.com/diet/foods-high-in-vitamin-k2