Bone and Muscle Health through Perimenopause

Oestrogen plays an important role in promoting activity within bone producing cells, and maintaining our bone density, as well as muscle mass and strength. Declining oestrogen levels effect both bone density, muscle mass and strength.

On average women lose up to 10 % of their bone mass in the first five years after menopause. Sarcopenia (gradual loss of muscle mass) is also frequently observed in postmenopausal women and is often associated with osteoporosis. Oestrogen plays an important role in promoting activity within bone producing cells, and maintaining our bone density, as well as muscle mass and strength.

Have you ever noticed how the bones of athletes or manual labourers have an appearance of being broad and heavy?

Bone continues to remodel throughout our life at about 10% a year. Bone consists of calcium, magnesium and other minerals. It also contains collagen, all of which are effected with the reduction of oestrogen.

Bones grow thicker in response to the mechanical stress placed on them, and then adapt to withstand these stressors. Osteoblasts are bone building cells that are stimulated by stress on the skeleton. We also need healthy muscle mass to support bone density. Both go hand in hand. Strong muscles = less joint pain and pressure, as strong muscles encourage stability of the joint.

OSTEOPOROSIS AND PERIMENOPAUSE

Osteoporosis is a a medical condition in which the bones become fragile, as a result of hormonal changes, or deficiency of calcium or vitamin D.

Osteoporosis is the state when our bones are losing important minerals, such as calcium, more quickly than the body can replace them. Bones appear less dense and have less weight and strength. Research suggests that about half of all women over the age of 60 years will have at least one fracture due to osteoporosis. Oestrogen is important to new bone production because it supports our bone-producing cells, osteoblasts. Without oestrogen, osteoblasts can't produce enough new bone, and eventually, osteoclasts (bone-absorbing cells) overpower them. That's why post-menopausal women are at a higher risk of osteoporosis.

SARCOPENIA, OSTEOPOROSIS AND PERIMENOPAUSE

The medical definition of sarcopenia is the gradual loss of muscle mass, strength and function.

Sarcopenia is frequently observed in postmenopausal women and is often associated with osteoporosis. Sarcopenia is the gradual loss of muscle mass and strength, and is common with the aging process. During perimenopause and menopause there is a decline in the most potent form of oestrogen, oestradiol, a hormone that, among other things, helps to support healthy bones and muscle in women along with promoting muscle regeneration. Declining oestrogen levels effect bone density, muscle mass and strength.

EXERCISE TO MINIMISE SARCOPENIA AND OSTEOPOROSIS

Exercise builds and maintains strong bone density and healthy muscle mass. Resistance exercise is weight bearing exercises where you bear your own body weight to support your skeleton. This includes fast paced walking (to have an effect on your bones), running, tennis or dancing.

High intensity refers to weight bearing exercises that also involves load placed through the skeleton, which stimulates bone cell formation. Movements such as during landing or after lifting your own body weight off the ground. Examples include running, skipping and jumping. Exercising on spring based Pilates equipment, under the guidance of a qualified Pilates instructor, not only allows the joints to be very supported, it also works the muscles of the body under load both concentrically and eccentrically.

EXERCISE IS OUR BEST FRIEND

Ionically the more we move the more we may feel discomfort. But the more we move, the more our joints remain flexible and strong. Strong muscles = less joint pain and pressure. Strong muscles encourage stability of our joints.

References Delaney, MF, (2005) Strategies for the prevention and treatment of osteoporosis during early postmenopause. doi:10.1016/j.ajog.2005.08.049

Journal of Exercise Rehabilitation (2022). Role of exercise in estrogen deficiency-induced sarcopenia. https://doi.org/10.12965/jer.2244004.002

Linkage between muscle and bone: common catabolic signals resulting in osteoporosis and sarcopenia (2013). http://www.co-clinicalnutrition.com/