Menopause can be a difficult change for women to cope with, and can bring on a number of difficult symptoms to deal with. Hot flashes, chills, night sweats. Mood changes, weight gain and a slowed metabolism are some of the issues that may affect women. For the most part these issues are a nuisance and can be difficult to deal with. Those with severe sweating issues or other issues that are impacting their life on a daily basis may be prescribed estrogen to help deal with their problems.
Often overlooked by most women is the impact that menopause can have on bone density. I put this time of life in the critical stage for women with respect to bone loss. The reason I do so, is because women can lose up to five percent of their bone mass each year during the first few years of menopause. That high increase in bone loss can result in osteoporosis and put the individual at greater risk of suffering a bone fracture. Unfortunately, most women do not take this seriously until they have incurred a bone fracture. The statistics are revealing. One in four women will suffer become osteoporotic in their lifetime and 50% will suffer a bone fracture. A fracture usually leads to a significant decline in the person’s quality of life.
When I was teaching my course on osteoporosis I received a call from a trainer who had incurred a significant spinal fracture in her upper spine at the age of 48. When speaking with her she mentioned that the fracture had been caused by a fall and explained that she was in pain most of the time. What stood out to me was what she said next. “Had I known that this was possible, I would have done things to protect myself against getting osteoporosis.” The point is that most individuals are not aware of the consequences associated with osteoporosis and the impact that the pain can have on their lives. When I met her at the course, I was able to see the deformity in her spine.
Another side-effect of menopause may be hyperhidrosis also known as excessive sweating. Exercise may decrease hyperhidrosis. I worked with a menopausal women that had a severe case of hyperhidrosis. She saw a marked improvement in her condition as a result of exercise.
The good news is that proper exercise stop bone loss and increase bone density. Women that are menopausal should perform exercises that put stress on their bones. That includes certain types of cardiovascular activities and resistance training. I must caution those with osteoporosis that certain exercise restrictions apply to those that have been diagnosed with osteoporosis. Performing the wrong exercises increases the risk of incurring a bone fracture.
Yoga and Pilates have become popular forms of exercise during the past number of years. These forms of exercise will not do anything to help a person increase their bone density and are detrimental to people that have osteoporosis. Water aerobics and swimming should be kept to a minimum. Being in an unloaded environment on a regular basis will cause a reduction in bone density.
When it comes to women and bone loss the best medicine is prevention. The earlier a person starts to put stress on their bones, the better their chances are of avoiding this health issue.