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.