Osteoporosis Prevention: What Every Menopausal Woman Should Know

Osteoporosis is often called a silent killer, and it affects about 200 million women around the globe. It's surprisingly underdiagnosed, but the good news is that it can be prevented! To tackle this issue effectively, we need to look beyond just menopause and the decline in estrogen and collagen.

Did you know that our bone-building capacity starts to decline in our 30s and 40s? This decline really accelerates as we move into menopause.

While HRT can be a great help in preventing osteoporosis, it's important to remember that it's not the only factor at play. I've worked with many wonderful clients who are on HRT, but still, when we test, find themselves at risk for osteoporosis and possibly dealing with sarcopenia. Let's explore the gut-bone connection together for better bone health!

We're talking about sarcopenia, the sneaky condition that could be creeping up on you without you even realising it.

Now, you might be wondering, what on earth is sarcopenia?"

Well, it's the gradual loss of muscle mass and strength that often comes with ageing. But here's the kicker - it's not just about losing your beach body. Sarcopenia can be a precursor to osteoporosis, that bone-thinning condition we all dread. So, how do you know if sarcopenia is knocking at your door?

Keep an eye out for these telltale signs:

1️⃣ Poor balance - feeling a bit wobbly lately?
2️⃣ Falls - taking more tumbles than usual?
3️⃣ Decreased muscle mass - noticing your arms and legs looking a bit less toned?
4️⃣ Decreased muscle strength - struggling with tasks that used to be a breeze?
5️⃣ Loss of stamina - getting winded more easily?
6️⃣ Walking slowly - finding yourself lagging behind on your daily strolls?

If you're nodding along to any of these, don't panic! I've been there too. I had lost a LOT of muscle mass after being housebound for 5 years when they said I had Chronic Fatigue syndrome (CFS).

But hey, Knowledge is power, right?

And now that you're aware, you can take action.But here's where it gets really interesting meno friend. Did you know that your gut health plays a huge role in keeping your bones strong?

It's true!

Scientists call it the gut-bone axis, and it's revolutionising how we think about bone health.Your gut is like a bustling city of tiny microbes, all working hard to keep you healthy. These little critters play a crucial role in helping your body absorb Calcium, vitamin D, and phosphorus - some of the building blocks of strong bones. It's like they're the construction workers, making sure the materials get where they need to go!

And let's not forget about our bone-building superstars - osteoblasts! These hardworking cells are responsible for creating new bone tissue. Think of them as the architects of your skeleton, constantly drafting and redrafting plans to keep your bones in tip-top shape.

Now, here's where it gets really exciting. Your gut health affects your bone health in three major ways:

⏩ Nutrient Absorption: A happy, healthy gut helps your body soak up all those bone-loving nutrients more effectively. It's like having a top-notch delivery service for your bones!

⏩ Hormone Regulation: Those tiny gut bugs influence how your body produces and uses hormones like insulin, glucagon, serotonin, and estrogen. Some of these hormones are like foremen on a construction site, telling your bones when and how to grow.

⏩ Cell Communication: Your gut bacteria can actually change how cells in your body talk to each other. This includes our friends the osteoblasts, making sure they're always in the loop about what's going on in bone town.

So, what's the takeaway from all this?

It's simple - taking care of your gut health is a fantastic way to support your bones and potentially ward off sarcopenia and osteoporosis.

#1 Get your gut health tested (then treat any problems!) Your gut is where the nutrients are absorbed from your food and where oestrogen metabolisation happens, so it's important that you keep it healthy.

Even if you're eating foods which help promote bone health and your oestrogen levels are 'normal' you're unlikely to be getting the full benefit if your gut isn't working optimally. For optimal gut health, you need to have a thriving community of healthy bacteria in your gut. But it also needs to be in the right place. If you have an imbalance of bacteria, the gut bacteria grows out of control or if it spreads to other parts of the digestive system, you can encounter health problems like SIBO (small intestine bacterial overgrowth).

Gut health issues are often caused by chronic digestive problems, low stomach acid, bad bacteria, poor diet, medications such as antibiotics, stress, parasites, pathogens, and constipation.

#2 Load up on those leafy greens, nuts, and tinned fish with the bones - it's like a calcium party on your plate! For a vitamin D fix, treat yourself to some delicious oily fish, or a few eggs for breakfast, with mushrooms. And here's a little secret: if you put your mushrooms in the sunlight, it produces more vitamin D.
Also, remember, a colourful, varied diet is your ticket to bone health; don't just stick to those green ones.
Eat a varied diet rich in fruits, veggies, and fermented foods, if you can tolerate it.

#3 It's unfortunate that women’s bone health is often only evaluated after a fracture occurs, which is, in my opinion, far too late to take preventive action. I strongly believe in the importance of prevention, and there are several important tests you can request from your GP to gain insight into your bone health.

I recommend considering the following tests:

1. Alkaline Phosphatase (ALP): This enzyme level helps assess bone turnover and the overall health of your bones.
2. Vitamin D: This crucial vitamin plays a significant role in calcium absorption and bone strength, so measuring its levels is essential for ensuring your bones remain healthy.
3. Albumin: As a protein in your blood, albumin can help assess nutritional status and its relation to bone health.
4. Gamma-Glutamyl Transferase (GGT): This enzyme level can indicate liver health, which can indirectly affect your bones.
5. Serum Calcium: A vital mineral for bone health, measuring serum calcium levels gives an important indication of whether your body is maintaining proper calcium balance for bone strength.

So, what’s the takeaway from all this? It’s simple: taking care of your gut health is a fantastic way to support your bones and potentially ward off sarcopenia and osteoporosis. Aim for a varied diet rich in vegetables, fruits, and fermented foods. Get tested before it’s too late, and most importantly, listen to your body.

Here’s the secret: it all starts in your gut. Yes, you heard that right! By taking care of your gut, you’re laying the foundation for stronger, healthier bones. It’s like giving your skeleton a VIP pass to the Fountain of Youth!

Get in touch if you'd like to talk about stool tests or the Organic Acid Test that can help you prevent any of these diseases.