Bone Health During Menopause

Podcast Episode 7 transcript.

Listen on: Apple, Spotify, Website

Today, I’m going to talk about Bone Health during Menopause.

As our bodies undergo significant changes during menopause, it's important to understand how this impacts bone health and what insights we can gain to support bone resilience.

During menopause, hormonal shifts, particularly the decline in estrogen levels, can lead to accelerated bone loss. Estrogen plays a pivotal role in maintaining bone density, and its reduction can result in an increased risk of fractures and osteoporosis.

Bone strength is a combination of bone density and bone quality. Although both men and women experience bone loss (called osteoporosis) as a natural part of ageing, bone loss progresses rapidly in postmenopausal women as oestrogen levels decline. Osteoporosis increases the risk of broken bones (fractures)

Women have a higher fracture risk if they Are over 65 years or are under 65 years old with certain risk factors like

• Having a History of falls 

• Family history of hip fracture

• A Low BMI, Smoking or drinking more than 14 alcohol units/week

Supporting our bones during menopause needs to be a holistic approach. 

You can ask your doctors for Calcium and vitamin D blood tests. If they are found to be very low, you will be offered further tests to check your bone density and then prescribed medication to help.

Medications like alendronic acid or risedronate sodium are usually first-line treatments, as they were found to be more effective than just HRT. These medications can be taken with HRT.

However, nutrition is vital. Incorporate dairy, leafy greens, and seeds. Seeds like chia, sesame, and poppy seeds are very high in Calcium. I include them in my smoothies and sprinkle them on my yoghurt. It is important to be mindful of eating high-calcium foods if you have a dairy-free diet. 

Exercise is another crucial component. Weight-bearing exercises like walking, jogging, or resistance training help maintain bone density. It's not just about cardio; strength training is equally important. So, whether it's a brisk walk in the park or hitting the gym, find what works for you and make it a part of your routine.

We all know stress is not good for us, but we may not realise it can impact our bone health. When stressed, our bodies release a stress hormone called “cortisol,” which causes our bones and teeth to lose calcium. If stress becomes chronic, even a high-calcium diet will not be quick enough to replace the lost calcium, and the bones will weaken.

Many people consider feeling stressed a normal part of life, but it is good to become aware of its adverse effects on the body. You might consider taking up one of your favourite pastimes, going for a walk with friends, or including relaxation techniques, mindfulness, and self-care in your routine—anything to help clear your mind and put you at ease.

Bone resilience during menopause requires a holistic approach. Everything plays a role, from nutrition to exercise, considering HRT options, and taking care of your mental health. Remember, it's never too early to start thinking about bone health; your choices today can significantly impact your future.

I hope you enjoyed this episode of bone health during menopause. As always, consult with your healthcare provider for personalised advice.

Oral Health During Menopause

Podcast Episode 8 transcript.

Listen on: Apple, Spotify, Website

Today, I’m talking about oral health during menopause.

Research suggests that hormonal changes during menopause can contribute to an increased risk of gum disease. 

The main menopausal oral symptoms are dry mouth, sensation of painful mouth (PM) and, less frequently, burning mouth sensation (BMS)

Painful oral symptoms (PM) are associated with reduced saliva, experienced as dry mouth. Dry mouth complications include becoming more prone to gum infections, receding gums, ulcers, oral thrush, and anaemia.

Burning Mouth Sensation (BMS) is a major complication and chronic condition characterised by a burning or cutting sensation of the mouth, tongue, or lips, sometimes accompanied by a distorted taste.

Menopause can also affect bones throughout the body, including our skull and reduces the anchorage that the jaw has on the teeth. This can lead to loosening of teeth.

Gum disease is not just about teeth. It's linked to broader health concerns, such as heart disease and diabetes. Ignoring the signs could have serious consequences.

Bleeding gums, persistent bad breath, and changes in the appearance of your gums can be indicators of gum disease. If you notice any of these symptoms, it's essential to schedule a visit to your dentist.

You can take various steps to maintain good oral health during menopause. 

Prioritize regular dental check-ups and cleanings. As dentists’ waiting times are long, book your check-ups in advance. Your dentist can identify early signs of gum disease and guide you on preventing further issues.

Maintain a consistent twice-daily oral hygiene routine. Brushing, flossing, and using an antiseptic mouthwash can help keep your gums healthy. Drinking water, chewing gum, or using moisturising mouth sprays will help if you suffer from dry mouth. 

Consider making some lifestyle adjustments. Quitting smoking, maintaining a balanced diet, reducing the amount of sugar you consume and managing stress can all contribute to oral health. It's all about taking a holistic approach to well-being.

I hope you enjoyed this episode on oral health during menopause and now understand what to look out for and what you can do to keep your healthy smile!

#radiomenopause

Recurrent UTIs

Podcast Episode 6 transcript.

Listen on: Apple, Spotify, Website

Today, I’m talking about recurrent urinary tract infections, or UTIs, that can occur during menopause.

UTIs are already a common concern for women, but during menopause, hormonal shifts can further complicate matters.

Women are more prone to recurrent UTIs during menopause, particularly because of the decrease in estrogen levels. Estrogen plays a crucial role in maintaining the health of the urogenital tissues. As these levels decline, the genital tissues become more susceptible to infection, and the protective flora in the urinary tract diminishes, making it easier for bacteria to thrive.

Understanding the factors contributing to recurrent UTIs during menopause is the first step towards proactive management. Here are some key insights and tips to help you.

Firstly, hydration is vital. Adequate water intake helps flush out bacteria from the urinary tract. So, make sure you're drinking water throughout the day. 

It is very important to reduce the amount of sugar you consume. Sugar increases the acid level of urine, creating a better environment for bacteria, which encourages infection. Be aware of hidden sugar in processed food.

Supplements like Cranberry and Mannose have been evidenced to help prevent UTIs and can also be helpful additions to your routine. Please keep in mind that these supplements only work for some.

Maintaining good hygiene is crucial. Ensure proper wiping techniques, always opting from front to back. Wear breathable cotton underwear to reduce moisture and prevent the growth of bacteria.

Incorporate probiotics into your diet to support a healthy balance of bacteria. This is especially important if you are taking any antibiotics. Probiotics can be obtained as supplements or foods like yoghurt and fermented products like kimchi or sauerkraut.

We also need to consider the importance of regular pelvic floor exercises. Strengthening these muscles can help improve bladder control and reduce the risk of UTIs. We have attached an NHS link to pelvic floor exercises to this podcast for you to look into, but we will discuss this subject in a separate podcast.

If you find yourself experiencing recurrent UTIs, it's crucial to consult with your healthcare provider. They can offer guidance, prescribe appropriate medications, and rule out any underlying issues that may be contributing to the infections.

There is strong evidence that shows regular use of Vaginal Oestrogen helps reduce the number of infections during menopause, so it is important to reach out and not suffer in silence. Try this before considering long-term antibiotics, which is sometimes necessary.

I hope you enjoyed this episode on Recurrent UTIs and are now more aware of what might cause these infections, the importance of reaching out for support, and what medications and supplements you want to try.

Reference links:

What are pelvic floor exercises?

#radiomenopause