For many women in India, menopause marks a significant transition in life—one that brings both physical and emotional changes. But one important aspect that often doesn’t get enough attention is the impact of menopause on bone health. As oestrogen levels drop during menopause, the risk of osteoporosis, a condition that weakens bones, rises sharply.

In fact, according to recent campaigns like the one launched by Star Health Insurance, the awareness around osteoporosis has never been more critical. They’ve been urging women to take proactive steps in understanding and managing their bone health. So, what exactly happens to your bones during menopause, and what can you do to combat osteoporosis? Let’s break it down.

Why Does Menopause Increase Osteoporosis Risk?

Menopause leads to a significant reduction in oestrogen, a hormone that helps maintain bone density. With lower oestrogen levels, bones begin to lose calcium and other essential minerals faster than before. This process leads to a decrease in bone density, making bones more fragile and prone to fractures.

In India, where many women already face nutritional challenges related to calcium and vitamin D intake, the risk becomes even higher. The lack of awareness and regular health check-ups also contributes to the late diagnosis of osteoporosis, often after the first fracture occurs.

Recognising Early Warning Signs

Osteoporosis is known as a "silent disease" because bone loss occurs without obvious symptoms. However, here are some subtle signs that could indicate weakening bones:

• Back pain due to fractured or collapsed vertebrae

• Loss of height over time

• A stooped posture

• Easily broken bones, particularly in the wrist, hip, or spine

If you experience any of these signs, it’s important to consult your doctor and consider getting a Bone Mineral Density (BMD) test.

How Women in India Can Combat Osteoporosis

The good news is that even though menopause increases the risk of osteoporosis, there are several effective ways to protect your bone health:

1. Boost Your Calcium and Vitamin D Intake

A healthy diet rich in calcium and vitamin D is crucial. Foods like dairy products, leafy greens, almonds, and fortified cereals are great sources of calcium. Vitamin D, which helps the body absorb calcium, can be found in fatty fish like salmon or through adequate exposure to sunlight—a resource abundant in India! If your diet falls short, consult your doctor about supplements.

2. Stay Active with Weight-Bearing Exercises

Regular exercise can go a long way in keeping your bones strong. Weight-bearing exercises like walking, climbing stairs, or dancing help to maintain bone density. Resistance training, like lifting weights, also strengthens the muscles around your bones, reducing the risk of falls and fractures.

3. Avoid Smoking and Limit Alcohol Consumption

Smoking accelerates bone loss, and excessive alcohol consumption can also weaken bones. Cutting back on both can help slow down the process of bone deterioration.

4. Get a Bone Density Test

Star Health Insurance’s recent campaign encourages women to take preventive steps, including getting regular bone density tests to assess the risk of osteoporosis. A Bone Mineral Density (BMD) test is a simple, non-invasive procedure that can help determine the health of your bones and the potential risk of fractures.

5. Hormone Replacement Therapy (HRT)

For some women, Hormone Replacement Therapy (HRT) can help manage menopause symptoms and slow down bone loss by replacing lost estrogen. However, HRT may have side effects, so it’s essential to discuss this option thoroughly with your doctor to understand if it’s the right choice for you.

Take Control of Your Bone Health Today

Menopause doesn’t have to mean a decline in your bone health. By making a few lifestyle changes, being mindful of your diet, and getting regular check-ups, you can significantly reduce your risk of osteoporosis. Thanks to campaigns like the one from Star Health Insurance, more and more women in India are becoming aware of this silent yet manageable disease.

Take action now—because your bones are the foundation of your future health.