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Understanding Osteoporosis and Menopause: What Every Woman Should Know

Updated: May 22

Reviewed by Dr Nav Uppal, Community Lead & Medical Advisor of Surety [MBBch (UK), MRCGP(UK), Diploma Royal College of Obstetrics & Gynaecologist (UK)]


What Is Osteoporosis?

In healthy adults, this cycle maintains bone strength and density.
In healthy adults, this cycle maintains bone strength and density.

Osteoporosis is a condition where the body’s natural cycle of bone renewal—breaking down old bone and forming new bone—becomes imbalanced. But in individuals with osteoporosis, bone breakdown occurs faster than formation, leading to weakened bones and an increased risk of fractures.


Often dubbed the “silent disease,” osteoporosis typically progresses without symptoms until a fracture occurs. Common fracture sites include the spine, hip, and wrist, often resulting in chronic pain, mobility issues, and reduced quality of life.


Key Risk Factors:

  • Ageing

  • Female gender

  • Family history

  • Hormonal changes

  • Low body weight

  • Poor calcium and vitamin D intake

  • Sedentary lifestyle

  • Certain medications and medical conditions


How Menopause Affects Bone Health

Asian women face a unique set of risk factors when it comes to osteoporosis. These include:

  • Lower peak bone mass: On average, Asian women have lower bone density to begin with, increasing susceptibility as they age.

  • Smaller body frames: Less bone mass naturally translates to a higher risk of fracture.

  • Genetic predisposition: Research suggests a possible genetic link contributing to increased vulnerability.

  • Low calcium diets: Traditional Asian diets often lack sufficient calcium, a key nutrient for bone strength.

  • Vitamin D deficiency: Limited sun exposure due to cultural practices or skin pigmentation reduces vitamin D levels, impairing calcium absorption.

  • Cultural beliefs: A preference for lighter skin may lead to avoiding sunlight, further reducing vitamin D synthesis.


With these factors at play, it’s essential for Asian women to adopt preventive strategies early and remain vigilant about bone health.


What You Can Do: Strategies to Lower Your Risk

Infographic titled "Ways to Minimise the Risk" lists: 1) Balanced Diet, 2) Regular Exercise, 3) Avoid Smoking & Alcohol, 4) HRT, 5) Bone Density Screenings.
Ways to minimise the risk of Osteoporosis

To reduce the risk of osteoporosis, particularly post-menopause, consider the following evidence-based approaches:


1. Prioritise Nutrition

  • Calcium-rich foods: Dairy, tofu, leafy greens, and fortified products.

  • Vitamin D: Safe sun exposure, fortified foods, or supplements (especially if you have limited sunlight exposure).


2. Stay Physically Active

  • Engage in weight-bearing exercises (like walking or dancing) and resistance training (like strength workouts) regularly.

  • Aim for at least 30 minutes most days of the week.


3. Make Lifestyle Adjustments

  • Avoid smoking.

  • Limit alcohol intake.

  • Maintain a healthy weight.


4. Consider Hormonal or Medical Therapies

  • Hormone Replacement Therapy (HRT) may help mitigate rapid bone loss but should be carefully discussed with your doctor.

  • Prescription medications can be considered for those at high risk to prevent fractures and promote bone strength.


5. Get Screened Early

  • Schedule bone density tests, especially after menopause or if you have other risk factors. Early detection enables timely intervention.



It’s Time to Stop Wondering—Start Acting


Menopause is a natural transition, but its effects on bone health shouldn't be ignored. Whether you’re in your 40s, 50s, or beyond, it’s never too late to start protecting your bones.

Speak to your healthcare provider to assess your risk and create a personalised bone health plan. Remember, osteoporosis is manageable—but only if you take action.


Important Notes: The content on this website is intended for informational purposes only and should not be considered medical advice. It is not a substitute for professional diagnosis or treatment. While we strive to provide accurate and up-to-date information, we make no guarantees regarding completeness or accuracy. Readers are encouraged to consult qualified healthcare professionals before making any health-related decisions. This website may include links to external sites, for which we are not responsible. Any actions taken based on the content provided are at the reader’s own risk. Some content may include affiliate or sponsored links, which do not influence our recommendations.


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