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    Optimising bone health
    • 13 Dec 2023
    • 1 Minute to read
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    Optimising bone health

    • Updated on 13 Dec 2023
    • 1 Minute to read
    • Print
    • PDF
    Article summary

    Offer information on bone health, especially if a woman is diagnosed with an early menopause or premature ovarian insufficiency.

    Bone health can be improved by:

    • Regular exercise including walking outdoors to increase vitamin D production.
    • Strength training different muscle groups and undertaking a combination of exercises that include balance, flexibility and stretching.
    • Maintaining a normal BMI between 18.5 and 24.9 kg/m2.
    • Eating a balanced diet that is rich in calcium (700 mg per day) and vitamin D.
    • Stopping smoking if applicable.
    • Keeping alcohol intake within recommended limits (<14 units per week).
    • Taking a vitamin D replacement if not exposed to much sunlight. The NHS recommends a daily 10mcg or 400IU vitamin D supplement for women in perimenopause and menopause.
    • Taking a calcium supplement if dietary sources are inadequate. Online calcium calculators can be used.
    • The Royal Osteoporosis Society have an online risk checker tool that can be completed by patients which takes about 3 minutes to complete.
    Note:
    • Consider evaluating a woman’s risk for osteoporosis. Bone mineral density assessment is not a cost-effective screening tool and should be performed on a selective basis following individual risk assessment. Fracture risk assessment can be carried out using the FRAX tool developed by the WHO.
    • Be aware that fracture risk assessment tools, such as FRAX, are not validated for women under 40 years.
    References and Further Information:
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