Post-Menopausal Osteoporosis
Think of it as “thinning bones after menopause” that makes fractures more likely.
1. What happens to bones
– Your bones are always breaking down old bone and building new bone.
– Estrogen is the hormone that helps protect bone and slows breakdown.
– After menopause, estrogen drops sharply. Bone breakdown speeds up, but new bone building can’t keep up.
– Result: Bones become less dense, more porous, and weaker — like a sponge instead of solid wood.
2. Why it matters
– You can’t feel your bones getting weaker. No pain until something breaks.
– Most common fractures: wrist, spine, and hip.
– Spine fractures can happen from simple things like bending, lifting, or even coughing. They cause height loss and a hunched back.
– Hip fractures are serious — they often mean surgery and long recovery.
3. Who’s at higher risk
– After menopause, especially if it happened early <45 yrs
– Small/thin body frame
– Family history of osteoporosis or hip fracture
– Smoking, >2 alcoholic drinks/day
– Long-term steroid use
– Not enough calcium or vitamin D, low exercise
4. How you know you have it
– Bone density test (DEXA scan): Painless 10-min scan of your hip/spine. Gives you a “T-score”.
- T-score – 1.0 and above = Normal
- 1.0 to -2.5 = Osteopenia = low bone mass
- 2.5 or lower = Osteoporosis
– Doctors usually recommend first DEXA at age 65, or earlier if you have risk factors.
5. How to protect your bones
Food & Vitamins
* Calcium: 1,200 mg/day total from food + supplements. Think milk, cheese, yogurt, tofu, malunggay, dilis.
* Vitamin D: 800-1,000 IU/day. Sunlight helps, but many Filipino adults need supplements.
Exercise
* Weight-bearing: Walking, dancing, stair climbing — bones need impact to stay strong.
* Resistance: Light weights or resistance bands 2-3x/week.
* Balance: Tai chi, single-leg stands. Preventing falls = preventing fractures.
Lifestyle
* Quit smoking
* Limit alcohol to 1 drink/day
* Prevent falls: Good lighting, remove tripping hazards, proper footwear
Medicine – if needed
Doctors may prescribe if T-score is very low or you already had a fracture. Common ones:
* Bisphosphonates like alendronate: slow bone breakdown. Taken once a week.
* Denosumab: injection every 6 months.
* Hormone-related therapy: For some women, if menopause symptoms are also an issue.
In line with this topic, Plateros Orthopaedics will host a Free Osteoporosis Screening on May 6, 2026 from 9:00-11:00AM. Don’t miss out on this. Your bones will thank you later.