As we all know, Menopause is a natural process that is defined by the cessation of a menstrual cycle, resulting in the reduction of certain female hormones including oestrogen.
Oestrogen plays an important role in maintaining a female’s reproductive system; however, it also plays a major role in maintaining bone and muscle health.
Oestrogen and Bone Health
Our bones are made of living, growing tissue. The body is constantly breaking down old bone and growing new bone to take its place.
Oestrogen is essential to bone health because it promotes the activity of osteoblasts, which are bone cells that are in charge of making and laying down new bone. This helps prevent bones from weakening by slowing the natural breakdown of bone.
When oestrogen levels drop during/ after menopause women are at an increased risk of losing their bone density, as the process of bone loss and breakdown can significantly speed up. Which can lead to a condition known as Osteoporosis or Osteopenia. To detect bone loss early, the National Osteoporosis Foundation recommend contacting a doctor about a bone density test.
So what can we do ?
Women can prevent and improve bone health and density with lifestyle changes (exercise) and in some circumstances, with medication (prescribed by a GP).
Bones like exercises!!
Exercise for bone health in menopausal and osteoporotic/ oestopenic women has been widely researched and there is great evidence to show that weightbearing and resistance-based training is a great stimulus for both bone and muscle growth even with the reduction of oestrogen levels.
Weight bearing exercises and resistance training has been shown to help build bone by placing specific strain and stress though the bone, this causes the bone to respond and adapt to the new demands being placed through it – showing an increase in osteoblast activity.
Types of Exercise:
Brisk walking, jogging, stair climbing, weightlifting and other specific types of resistance exercise can help improve your bone density and strengthen muscles – It is never too late to start!!
However, for people diagnosed with Osteoporosis, exercise is recommended to be initially supervised by a physiotherapist or exercises physiologist (EP), with an individual program developed with a mixture of the recommended exercises when first beginning an exercise program. For people not diagnosed with osteoporosis, the same types of exercise are recommended to help support bone and muscle health.
- Remember to tailor your exercise routines to your health situation.
- Consult a healthcare professional to ensure safety and effectiveness.
- Exercise should commence at the level of your fitness and then increase in intensity over time, and it should be regular.
- Exercise should be part of your weekly routine.
To find out more about how a physio or EP can tailor exercises specific to you and your needs, please call Physiologic on 07 5578 7155.
Author: Sarah Bransgrove