As oestrogen levels drop, the risk of osteoporosis rises. So, if you are experiencing perimenopause or already going through menopause, learning how to improve bone density is essential for you (1). Read on to find out what you can do to take care of your bone health. 

Menopause, bone density loss, and mood changes  

Before the age of 30, bones grow and repair themselves. However, with the onset of perimenopause, the normal absorption of minerals, especially calcium, is disturbed. This makes bones more prone to fractures (2). In addition, statistics show that women over the age of 50 have a higher risk of hip fractures. This has serious consequences, as many struggle to walk properly after that (2). 

However, a decrease in bone density is not the only symptom linked to hormonal changes. Mood swings, often leading to anxiety and depression, are also common. Therefore, it is not unusual to feel sadness, low self-confidence, and fatigue.  

Other symptoms of menopause, such as insomnia, muscle aches, and hot flushes, can contribute to these feelings. Amid these changes, it is easy to neglect exercise and your diet (2,3). 

Learn how to improve bone density with different strategies 

A diet rich in calcium and vitamin D, alongside exercise, are two key areas to focus on to help ease the symptoms of menopause. Let’s explore how these factors influence your risk of osteoporosis. 

What role does calcium play?  

A balanced diet benefits your body in many ways. Foods rich in calcium, in particular, help counter the accelerated loss of this mineral. As a result, your bones become stronger and more resilient (4). To boost your calcium intake, consider the following options (4): 

• Dairy products, such as milk, yoghurt, and cheese. 

• Seeds, such as almond or sesame seeds. 

• Fruits and vegetables, such as broccoli, which also offer the added benefit of fibre. 

Some seafood and the soft bones of sardines are also good sources of calcium. In addition, you can include tofu and calcium-fortified foods, such as cereals and plant-based drinks, to your diet (4). 

How to improve bone density with vitamin D 

Vitamin D is vital for calcium absorption. You can get it safely by exposing your skin to the sun in the early morning. Other good sources include nutritional supplements and some foods that also provide vitamin D, such as fish oil and egg yolks. Many fortified products, such as bread and cereals, also provide vitamin D (4). 

How to improve bone density through exercise 

If you are unfamiliar with the concept of muscle mass, now is the time to learn it, as it is closely linked to bone health. In this context, exercise plays a crucial role in preventing fractures. By improving muscle strength, reducing pressure on bones, and helping to manage weight, regular exercise can make a big difference. 

Now, you might wonder how to improve bone density through exercise. Well, it is recommended that you do 30 to 40 minutes of physical activity most days of the week. The most effective exercises include (5): 

• Resistance exercises: climbing stairs, jumping, running, and dancing. 

• Extra weight or bodyweight training: using machines and dumbbells, or doing push-ups and squats. 

Be sure to choose activities that you enjoy, as staying active will help you lead a healthy lifestyle and maintain a healthy weight. And, in addition to contributing to your bone density, exercise will reduce anxiety and give you a good night's rest (6). Before you start any new exercise routine, consult your doctor for advice on how to improve bone density with the right workout. It is also important that you consider working out with a certified trainer (5). 

Increase your bone density with more than just calcium  

Your diet and exercise regime can completely change how you experience menopause. With the right amount of essential minerals, eating food to give you energy can increase your energy levels and improve your bone density (6). 

However, it is not all about calcium. Consuming omega 3 6 9 helps preserve your muscle mass. In addition, foods with phytoestrogens, such as soy, can reduce common menopausal symptoms. Similarly, you can reap the benefits of biotin by including nuts in your diet (6). 

Now that you know how to improve bone density, remember to build new habits that complement your lifestyle. Find routines that you can keep throughout the week and embrace the pleasure of self-care. This process should not become a mental burden at any time. Rather, let it be part of a self-love ritual. Your body will thank you for it. 

Referencias bibliográficas 

1. NHS. Causes - Osteoporosis [Internet]. National Health System; 2024 Oct 13 [cited 2024 Aug 27]. Available from: https://www.nhs.uk/conditions/osteoporosis/causes/ 
2. de Villiers TJ. Bone health and menopause: Osteoporosis prevention and treatment. Best Pract Res Clin Endocrinol Metab.; 2024 Jan [cited 2024 Aug 27];38(1):101782. Available from: https://pubmed.ncbi.nlm.nih.gov/37230869/ 
3. NHS Inform. Menopause and your mental wellbeing [Internet]. National Health System; 2022 Nov 29 [cited 2024 Aug 27]. Available from: https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/menopause-and-your-mental-wellbeing/ 
4. Cleveland Clinic. How To Prevent Osteoporosis After Menopause. [Internet]. 2022 May 12 [cited 2024 Aug 28]. Available from: https://health.clevelandclinic.org/osteoporosis-and-menopause 
5. Better Health. Menopause and osteoporosis [Internet]. The Victorian Government; 2024 Aug 7 [cited 2024 Aug 28]. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-osteoporosis 
6. Wartenberg L. Diet and Fitness Tips for Menopause: An Essential Guide [Internet]. Healthline Media; 2021 Oct 5 [cited 2024 Aug 28]. Available from: https://www.healthline.com/nutrition/menopause-nutrition-fitness-tips