Key Point Takeaways from Osteoporosis and Menopause Workshop

 

 

 

 

 

 

By Dr. Leah Thompson, PT, DPT and Dr. Gabi Back-Kremers, PT, DPT

 

 

The menopausal transition can be a challenging time!  Perimenopause lasts an average of 4 years, but it can be anywhere from a few months to 10 years. You are no longer in perimenopause if it has been more than 12 months since your last period.

Control what you can control

• Sleep hygiene1
  • Go to bed and wake up at a consistent time every day (including the weekends)
  • Try to turn the AC down to a cool, comfortable temperature for sleep
  • Use your bed for sleep and sex only to help train your brain that if you’re in bed, you should be sleeping. Do not work, use your phone, or watch TV in bed
• Diet that supports bone and GI health
  • Fiber: High fiber carbs such as vegetables, fruits, legumes and whole grains can improve gut health and decrease constipation. #EatMorePlants
  • Protein: research2 suggests that adults < 65 years should consume at least 0.8g protein / kg of body weight, and adults > 65 years should consume 1.0g protein / kg of body weight. This would be roughly 54g/day for a 150 lb individual < 65 y/o, or 68g/day for a 150 lb individual > 65 y/o
  • Calcium, vitamin D, and vitamin C are all important for bone health. These can be acquired through diet and/or supplements. Your doctor may recommend supplementation based on your test results. 
• Exercise
  • Women who exercise regularly are less likely to suffer from hot flashes3
  • Structured exercise can help improve bone mineral density4. Ideally, this includes progressive resistance training, power training, and weight bearing impact training

 

Advocate for yourself and ask your providers for help with managing symptoms that bother you

• If pain is stopping you from exercise, we’re happy to help. Pelvic floor PT can also help with pelvic floor symptoms such as heaviness, urinary frequency, pelvic pain/pain with intercourse, or incontinence
• Not sure how to start strength training? Working with a physical therapist can help! We’d love to help show you movements you can do to help support your bone density. 
• Talk to your doctor about considering hormone replacement, testing results (such as bloodwork or DEXA), and if they recommend medication to treat osteoporosis

 

You got this!

Having osteoporosis in one region of a bone does not mean that all your bones have osteoporosis. You may have osteopenia, or even normal bone density, in the other bones. Your doctor will likely go over this with you with your DEXA results, or you can ask for a copy of it, as well. There is a lot you can do to help improve your bone health and manage other menopausal symptoms!

 

 

Ready to take control? Request an appointment to meet one-on-one with one of our Doctors of Physical Therapy!

 

Sources:

1. Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836, https://doi.org/10.1093/ptj/pzx057

2. Richter M, Baerlocher K, Bauer JM, Elmadfa I, Heseker H, Leschik-Bonnet E, Stangl G, Volkert D, Stehle P; on behalf of the German Nutrition Society (DGE). Revised Reference Values for the Intake of Protein. Ann Nutr Metab. 2019;74(3):242-250. doi: 10.1159/000499374. Epub 2019 Mar 22. PMID: 30904906; PMCID: PMC6492513.

3. Dąbrowska-Galas M, Dąbrowska J, Ptaszkowski K, Plinta R. High Physical Activity Level May Reduce Menopausal Symptoms. Medicina (Kaunas). 2019;55(8):466. Published 2019 Aug 11. doi:10.3390/medicina55080466

4. Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial [published correction appears in J Bone Miner Res. 2019 Mar;34(3):572]. J Bone Miner Res. 2018;33(2):211-220. doi:10.1002/jbmr.3284