Preserving your bone capital: natural solutions to menopausal osteoporosis

The menopause marks an important transition period in a woman’s life, bringing with it various physiological changes. Among these, osteoporosis is a major concern, but you are not alone.

Today, our team invites you to find out what osteoporosis really is, and how you can manage it naturally to preserve your bone health.

Osteoporosis is characterised by a progressive weakening of bone tissue, making bones more porous and vulnerable to fracture. During the menopause, the drop in oestrogen levels – hormones that play a protective role for our bones – accelerates bone loss. This is why we women are particularly concerned at this important stage in our lives.

This may seem a worrying reality, but rest assured: there are many natural approaches that can help you maintain and even improve your bone health! Let’s take a look at some of them.

The power of phytoestrogens
Nature has been kind enough to provide us with foods containing phytoestrogens, plant compounds that subtly mimic the action of our oestrogens.

For example, you can regularly include soya and its derivatives, linseed rich in lignans and pulses such as chickpeas and lentils in your diet. These foods can help to alleviate some of the symptoms of the menopause while supporting your bone density.

Essential nutrients for strong bones

Your diet plays a crucial role in the health of your bones. Choose the calcium found in dairy products, but also in green leafy vegetables, almonds and sardines with bones.

Synthesised by exposure to the sun and present in oily fish, vitamin D works in synergy with vitamin K, which is abundant in green vegetables and fermented foods. And don’t forget the magnesium found in nuts, seeds and wholegrain cereals.

These nutrients work together to keep your bone structure strong.

Movement, your bones’ ally

Physical activity stimulates bone formation while strengthening the muscles that support your skeleton.

Choose exercises such as walking, dancing or tai chi, muscle strengthening adapted to your condition and balance activities that prevent falls, such as yoga or pilates. The ideal is to practise these activities regularly, for 30 minutes a day, to reap the full benefits.

Hormonal balance through your diet

Certain foods naturally support your hormonal balance, such as the good fats found in avocados, olive oil and oily fish, colourful fruit and vegetables rich in antioxidants, and herbs such as holy basil and sage, known for their balancing properties.

At the same time, limit your intake of ultra-processed foods, refined sugars and alcohol, which can upset this delicate balance and are not good for your health anyway!

To enrich your approach to osteoporosis prevention, here are a few aspects that are often overlooked but are just as important:

• The little-known role of antioxidants:
  • Free radicals contribute to bone deterioration
  • Coloured fruit (berries, citrus fruit) and vegetables (peppers, carrots) rich in antioxidants protect bone cells
  • Vitamin E (almonds, wheat germ oil) and selenium (Brazil nuts) deserve a place in your diet
• The unsuspected impact of intestinal microbiota:
  • Recent studies show a link between intestinal flora and bone health
  • Probiotics and prebiotics promote calcium absorption
  • Fermented foods (yoghurt, kefir, sauerkraut) and prebiotic fibres (chicory, onion, garlic) nourish your ‘good bacteria’.
• The dangers of smoking and excess alcohol:
  • Smoking accelerates bone loss and reduces the effectiveness of treatments.
  • Excess alcohol interferes with calcium absorption and vitamin D production.
  • Reducing or eliminating these habits can significantly improve your bone health
• The valuable contribution of organic silicon:
  • This often overlooked mineral is involved in the formation of bone collagen.
  • It is found in bamboo, horsetail, oats and nettles
  • Studies suggest its role in preventing fractures
• The therapeutic power of forest bathing:
  • The Japanese practice of ‘shinrin-yoku’ (forest bathing) reduces chronic stress
  • Forest walks combine physical activity and mental relaxation

Combined with the basic strategies already mentioned, these complementary approaches will enable you to draw up a personalised, comprehensive programme to protect and strengthen your bone capital during and after the menopause.

Despite all this natural advice, medical follow-up remains essential, and it’s important not to neglect it.

Don’t hesitate to discuss your bone health with your doctor, have a bone densitometry test to assess your mineral density, and if necessary, consider taking specific food supplements under medical supervision.

Prevention and early detection are your best allies in the fight against osteoporosis.

Menopause-related osteoporosis is not inevitable. By adopting a holistic approach that combines a balanced diet, appropriate physical activity, stress management and medical supervision, you can preserve and even improve your bone capital.

Every little change counts, and is part of an overall approach to well-being. Listen to your body, respect its rhythm and celebrate each step forward, however small. It knows best what’s good for you!

Remember that this period of transition can also be an opportunity to reinvent your relationship with your body and take good care of yourself. You are in the best position to know your needs and your limits.

The menopause is not the end, but rather the beginning of a new chapter in your life, in which your experience and wisdom will accompany you as you discover a new balance.

Sources :

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6140170/
• https://www.sante.fr/activite-physique-pour-les-femmes-la-menopause
• https://www.medecinesciences.org/en/articles/medsci/full_html/2003/08/medsci20031910p1030/medsci20031910p1030.html
• https://www.miye.care/le-lien-entre-la-menopause-et-losteoporose-en-5-questions/