Menopause Can Make Your Bones Weak And Joints Stiff; Expert Lists Tips To Regulate Bone Health. (Image: Canva)
Menopause is a natural phase in a woman’s life, but the hormonal changes it brings can weaken bones and make joints stiff. Many women start experiencing joint pain, decreased flexibility, and even early signs of arthritis during this time, often without realizing the link to menopause.
“As estrogen levels drop, the protective effect it has on bones and joints diminishes,” explains Dr. Venkatesh Movva, Regenerative and Sports Medicine Specialist and Founder of RegenOrthoSport. “This can accelerate bone loss, increase the risk of fractures, and lead to joint discomfort, making daily movements more challenging," he added.
Understanding these changes and taking proactive steps can help maintain bone strength and joint health.
Why Menopause Affects Bone and Joint Health?
Estrogen plays a key role in maintaining bone density. When menopause begins, estrogen levels decline, causing a rapid loss of bone mass—up to 20% within the first five to seven years, according to the International Osteoporosis Foundation. This increases the risk of osteoporosis and fractures, especially in the hips, spine, and wrists.
Joints also undergo changes due to lower estrogen levels. Inflammation increases, leading to:
- Morning joint stiffness lasting longer than usual
- Swelling and discomfort in the knees, hips, and hands
- Increased wear and tear leading to osteoarthritis
Ignoring these early signs can make movement difficult over time, affecting overall quality of life.
How to Keep Bones and Joints Healthy During Menopause
Strengthen Bones with Proper Nutrition
Bones need the right nutrients to stay strong. Calcium and vitamin D are essential for bone health.
Stay Active with the Right Exercises
Weight-bearing exercises help slow bone loss and keep joints flexible. Low-impact activities like walking, yoga, swimming, and resistance training improve strength and mobility.
Maintain a Healthy Weight
Excess body weight puts additional stress on joints, increasing the risk of pain and stiffness. A balanced diet with lean proteins, healthy fats, and fiber supports bone health while keeping weight in check.
Medical Support for Bone Health
Some women may need hormone replacement therapy (HRT) to slow down bone loss. However, it’s not suitable for everyone and should be discussed with a healthcare provider.
Menopause brings hormonal shifts, but bone and joint health don’t have to suffer. By staying active, eating a nutrient-rich diet, and seeking medical support when needed, women can continue leading active, pain-free lives well into their later years. Taking these proactive steps today can ensure stronger bones and healthier joints for the future.
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