Osteopenia in Menopause: How to Avoid It?

Skeletal disorders such as osteopenia and osteoporosis result in bone deterioration. Osteoporosis and osteopenia affect about 24.8% and 39.4% of women overall, respectively. In postmenopausal women, the prevalence is higher, reaching 27.4% for osteoporosis and 42.1% for osteopenia. This scenario is mainly due to the characteristic of Menopausal hypoestrogenism, which increases bone resorption and decreases bone formation. During life and aging, these changes increase the risk of falls and fractures., worsen quality of life, and can make women more dependent. In addition, they can generate high costs for medications, surgeries, and hospitalization. In addition to hormonal changes, there are several modifiable factors that promote this bone change. Some nutrients are known to act on bone structure and metabolism. However, in a diet, the foods, and consequently the nutrients they contain, are consumed together rather than dependently. So evaluating the effect of a dietary pattern and not just that of an isolated nutrient may be more advantageous. Table of Contents Toggle Bone Health B Vitamins and Osteopenia Micronutrients and Osteopenia Physical Exercise and Osteopenia Clinical practice Bibliographic references Bone Health Bone is mainly composed of proteins , which, in addition to playing a structural role, have an effect through insulin’s growth factor 1 (IGF-1). IGF-1 also acts on calcium and phosphorus absorption in the gut, and phosphate reabsorption by the kidney. In this context, the calcium is a component that promotes stiffness to the bones when incorporated into collagen. Other key nutrients are: vitamin D, which is responsible for calcium homeostasis; potassium and magnesium, which participate in the regulation of calcium; and vitamin K, which is involved in the formation of the bone matrix during mineralization. Furthermore,

Omega-3s

can act on bone resorption and stimulate bone formation. B Vitamins and Osteopenia B vitamins, act as coenzymes for energy production, were also correlated with the patterns found. Evidence obtained in vitro and in animal models suggests that plasma homocysteine concentrations, driven by low concentrations of vitamins B12 and B9, increase osteoclastic activity and bone resorption, reducing bone strength. This, in turn, can lead to an increase in free radicals and oxidative stress, with consequent endothelial dysfunction and lower blood flow to bone, which results in lower nutrient availability and micro damage to bone tissue. Micronutrients and Osteopenia Finally, among the minerals, the zinc and copper because they are essential cofactors for the enzymes involved in bone matrix synthesis, acting to stimulate bone formation and to suppress its remodeling with positive results. As seen, free radicals have an influence on bone density and therefore nutrients rich in Antioxidants such as selenium, β-carotene, vitamin E, alpha-tocopherol, and copper have antioxidant properties and may be important for bone protection against oxidative stress. In addition, the fibers appear to increase intestinal calcium absorption and improve bone parameters. Soluble fiber appears to demonstrate more benefits for bone health than insoluble fiber. The greatest health role of soluble fiber in bone may be due to a higher degree of fermentation and viscosity. Physical Exercise and Osteopenia Finally, it is also worth emphasizing the importance of physical activity in the routine of these women, affecting bone health in different ways. Real evidence shows that a combination of exercises has small but positive effects on bone health and osteoporosis prevention. Clinical practice In conclusion, menopausal women show a higher risk of osteopenia when they consumed less than the dietary standard rich in vitamin B12, pantothenic acid, phosphate, riboflavin, animal protein, total protein, vitamin B6, potassium, vitamin D, vitamin E, calcium, cholesterol, β-carotene, omega 3, magnesium, zinc, niacin, and selenium; or those rich in iron, plant proteins, thiamine, folate, total fiber, insoluble fiber, vitamin A, vitamin K, alpha-tocopherol, copper, and retinol. The nutrients present in these patterns are characteristic of a diet rich in vegetables, milk and their derivatives, and are related to bone metabolism, demonstrating the importance of nutrition with essential nutrients. Bibliographic references Study suggestion: Menopause: Do Supplements Help in Improvement? – Science Play Watch the video on Science Play with Priscila Antunes:

https://scienceplay.club.hotmart.com/t/page/Mk7Q0pKrey

Article: Grili PPdF, Vidigal CV, Cruz GFd, Albergaria BH, Marques-Rocha JL, Pereira TSS, Guandalini VR. Nutrient patterns and risk of osteopenia in postmenopausal women. Nutrient . 2023; 15(7):1670. https://doi.org/10.3390/nu15071670 Classifique esse post #menopause #osteopenia #Women #womenshealth