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How does Menopause affects me in the LONG RUN: Osteoporosis

Updated: May 15, 2023

Before we take a deep dive, what is OSTEOPOROSIS?

Osteoporosis occurs when the body's natural process of bone remodeling, which involves the removal of old bone tissue and the formation of new bone tissue, becomes imbalanced. In a healthy individual, these processes are in equilibrium, maintaining bone strength and density. However, in individuals with osteoporosis, the rate of bone resorption (breakdown) exceeds the rate of bone formation, resulting in a net loss of bone mass.

Risk factors for osteoporosis include age, gender, family history, hormonal imbalances, low body weight, poor nutrition (particularly low calcium and vitamin D intake), sedentary lifestyle, and certain medications and medical conditions.

Osteoporosis is often called a "silent disease" because it usually progresses without any symptoms until a fracture occurs. The most common fracture sites are the spine, hip, and wrist. These fractures can result in chronic pain, disability, and a decreased quality of life.

How does menopause affect me in the long run
How does menopause affect me in the long run

So... what is the relation between menopause and osteoporosis? How does menopause affect me? Why and how should I manage the risks?

The link between menopause and osteoporosis lies in the hormonal changes that women experience during menopause. Estrogen, a hormone that plays a crucial role in maintaining bone density, declines significantly during menopause. This decline in estrogen levels leads to an increased rate of bone resorption (breakdown) and a decreased rate of bone formation. As a result, women can lose bone mass more rapidly during and after menopause, increasing their risk of developing osteoporosis.

Asian Women and Osteoporosis

Osteoporosis affects Asian women in specific ways due to a combination of genetic, lifestyle, and dietary factors. Some key aspects of how osteoporosis impacts Asian women include:

  1. Lower peak bone mass: Asian women, on average, tend to have a lower peak bone mass compared to Caucasian women. This means they start with a lower bone density, which can increase their risk of developing osteoporosis as they age and experience bone loss.

  2. Smaller body frame: Many Asian women have a smaller body frame and lower body weight compared to their Caucasian counterparts. A smaller body frame and lower body weight are associated with a higher risk of osteoporosis because there is less bone mass to begin with.

  3. Genetic predisposition: Some research suggests that Asian women may have a genetic predisposition to osteoporosis, which could contribute to a higher risk of developing the condition.

  4. Dietary factors: Traditional Asian diets are often low in calcium, which is a crucial nutrient for maintaining bone health. Low calcium intake can contribute to an increased risk of osteoporosis.

  5. Vitamin D deficiency: Asian women may be at higher risk for vitamin D deficiency due to factors such as skin pigmentation, cultural practices, and limited sun exposure. Vitamin D is essential for calcium absorption and bone health, and deficiency can increase the risk of osteoporosis.

  6. Cultural beliefs and practices: Some cultural beliefs and practices may affect the risk of osteoporosis among Asian women. For example, a preference for lighter skin may lead to reduced sun exposure, which can contribute to vitamin D deficiency.

Given these factors, it is essential for Asian women to be aware of their increased risk of osteoporosis and take preventive measures, such as ensuring adequate calcium and vitamin D intake, engaging in regular weight-bearing exercise, and maintaining a healthy lifestyle. Early detection and intervention can help reduce the risk of fractures and the associated complications of osteoporosis among Asian women.

Tips to minimising risks of osteoporosis
Ways to minimise the risk of osteoporosis

Strategies to manage the risk of Osteoporosis

To manage the risk of osteoporosis associated with menopause/ageing, several strategies can be employed:

  1. Diet: A balanced diet that is rich in calcium and vitamin D is essential for maintaining bone health. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods. Vitamin D can be obtained from exposure to sunlight, fortified foods, and supplements.

  2. Exercise: Regular weight-bearing and resistance exercises, such as walking, jogging, dancing, and strength training, can help maintain and improve bone density. Aim for at least 30 minutes of exercise most days of the week.

  3. Healthy lifestyle choices: Avoiding smoking and limiting alcohol consumption can reduce the risk of osteoporosis. Smoking has been shown to have a negative impact on bone health, and excessive alcohol consumption can interfere with calcium absorption and bone formation.

  4. Hormone replacement therapy (HRT): HRT can help maintain estrogen levels during menopause and may reduce bone loss. However, HRT is associated with potential risks and should be discussed with a healthcare provider to determine if it is an appropriate option.

  5. Medications: In some cases, doctors may prescribe medications specifically designed to prevent or treat osteoporosis. These medications work by slowing down bone resorption or promoting bone formation.

  6. Regular bone density screenings: Women should have their bone density checked regularly during and after menopause. Early detection of bone loss can help initiate appropriate interventions to prevent or manage osteoporosis.

Time to stop wondering how does menopause affect me and you! It is essential to consult with a healthcare provider to determine the most appropriate strategies for managing menopause-related osteoporosis based on individual risk factors and medical history.

Important Notes:

This article is meant purely for informational purposes and should not be relied upon as medical advice. Always consult a medical professional for specific advice on your health.

This article has not been reviewed by any medical professionals or legal bodies.



National Osteoporosis Foundation. (n.d.). What is Osteoporosis and What Causes It? Retrieved from

International Osteoporosis Foundation. (n.d.). Facts and Statistics. Retrieved from

National Institutes of Health, Office of Dietary Supplements. (n.d.). Calcium: Fact Sheet for Health Professionals. Retrieved from

National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin D: Fact Sheet for Health Professionals. Retrieved from

Mithal, A., & Kaur, P. (2012). Osteoporosis in Asia: a call to action. Current Osteoporosis Reports, 10(4), 245-247.

Lau, E. M., & Cooper, C. (1996). The epidemiology of osteoporosis: The oriental perspective in a world context. Clinical Orthopaedics and Related Research, 323, 65-74.


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