Menopausal women's worries, how to prevent osteoporosis after menopause

October 20 is World Osteoporosis Day, designated by the International Osteoporosis Foundation (IOF). Osteoporosis is a condition in which bone mass decreases in the bones, making them weak enough to break easily due to weak external impacts. It is especially common in postmenopausal women, but they often go unaware of osteoporosis due to the lack of symptoms.

According to the Korean Society of Bone Metabolism, only 24 percent of women knew they had osteoporosis. After menopause, it is easy to overlook osteoporosis due to various changes in the body, such as hot flashes. However, if a fracture occurs, it can lead to death, so you need to be more careful.

After menopause, you need to have an examination every 1~2 years.

To prevent fractures caused by osteoporosis, it's a good idea to have regular bone density tests, even if you don't have any symptoms. Professor Yoo Eun-hee of the Department of Obstetrics and Gynecology at Kyung Hee University Hospital in Gangdong said, "The causes of osteoporosis are diverse, ranging from genetic factors to lifestyle habits and diseases. Menopausal women, or young women who have been amenorrhea for more than six months, should be screened because they may be at higher risk of osteoporosis due to low female hormones."said.

In fact, osteoporosis is most common in postmenopausal women, when female hormones decrease. According to the Health Insurance Review and Assessment Service, out of 855,764 patients who visited hospitals for osteoporosis (disease code M81) in 2017, 804,468 were women in their 50s or older, accounting for about 94%.

Medication is effective just before and after menopause.

One of the most important causes of osteoporosis in women is a decrease in female hormones. Professor Yoo Eun-hee explained, "When female hormones decrease, bone metabolism is affected by the increase in the activity of osteoclasts that absorb bone, resulting in a rapid decrease in bone mass, and women with low bone density will immediately progress to osteoporosis immediately after menopause."

For this, medication such as hormone therapy is effective. In particular, bone loss due to the decrease in female hormones progresses rapidly about one year before the last menstrual period, so starting hormone therapy at the beginning of menopause helps prevent bone loss. Medications used in treatment include female hormone agents, selective female hormone receptor modulators, histoselective female hormone complexes, tibolone, denosumab, bisphosphonates, parathyroid hormone, vitamin D, and vitamin K2.

Eat plenty of calcium and foods that support calcium absorption

For the prevention and treatment of osteoporosis, it is important to eat calcium-rich foods 2~3 times a day, eat less salt, and eat protein-rich meat and fish evenly with a sufficient amount of vegetables. △Alcohol should be avoided as much as possible, as it affects the formation of bone cells and the absorption of calcium.

Calcium is abundant in dairy products such as milk, plant foods such as green and yellow vegetables and tofu, and fish and seaweed such as anchovies and whitebait. It is necessary to consume these foods at least 2~3 times a day. For postmenopausal women, the recommended daily intake of calcium is 1,200 mg.

Vitamin D is produced in the skin by ultraviolet rays and is found in milk, fish liver oil, and egg yolks. The usual recommendation is 800 IU per day. Beans are also very good for osteoporosis. The isoflavones in soy act similarly to estrogen and help weaken menopausal symptoms.

Exercise should prevent muscle and bone density from decreasing

In addition, proper exercise is essential to keep your bones healthy. As we age, the weight of our bones decreases along with the weight of our muscles, so increasing muscle mass through exercise can reduce bone loss. The most important exercise for preventing bone loss is weight-bearing exercises that use the whole body, such as walking. It's a good idea to walk for at least 30 minutes a day, and if you can't find the time, go up and down stairs on a regular basis.