Menopause is a natural phase in a woman’s life, but the hormonal changes that brings it, can weaken the bones and make the joints rigid. Many women begin to experience joint pain, decrease flexibility, and even early signs of arthritis during this time, often without realizing the link of menopause.

“Estrogen levels fall, its protective effect on bones and joints decreases,” Dr. Venkatesh Movewa, Rhetogeni and Sports Medicine Specialist and Founder of RegainoSport. He said, “This can accelerate bone loss, increase the risk of fracture, and can cause discomfort, leading to more challenging the daily movements,” he said.

Understanding these changes and taking active steps can help maintain bone strength and joint health.

Why does menopause affect bone and joint health?

Estrogen plays an important role in maintaining bone density. According to the International Osteoporosis Foundation, when menopause starts, estrogen levels fall, causing rapid damage to bone mass – up to 20% within the first five to seven years. It increases the risk of osteoporosis and fracture, especially in the hips, spine and wrist.

Low estrogen levels also cause changes in joints. Swelling increases, for which leading:

• Morning joint hardness lasts longer than normal
• Swelling and discomfort in knees, hips and hands
• Increased wear and tears lead to osteoarthritis

Ignoring these early signs can make agitation difficult over time, affecting the overall quality of life.

How to keep bones and joints healthy during menopause

Strengthen bones with proper nutrition

Bones require the right nutrients to stay strong. Calcium and vitamin D are essential for bone health.

Weight-bearing exercises help in slow bone damage and keep the joints flexible. Low-affected activities such as walking, yoga, swimming and resistance training improve strength and mobility.

Additional body weight puts extra stress on joints, which increases the risk of pain and stiffness. A balanced diet with lean protein, healthy fats and fiber supports bone health keeping in mind weight.

Some women may require hormone replacement therapy (HRT) to slow down bone loss. However, this is not suitable for all and should be discussed with a healthcare provider.

Menopause brings hormonal shifts, but bone and joint health do not have to suffer. By being active, eating nutrient-rich diets, and demanding medical help when needed, women can carry forward active, pain-free life in their later years. Taking these active steps today can ensure strong bones and healthy joints for the future.

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