Know How Menopause Can Impact Your Bone Health
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Menopause is a natural phase in a woman’s life when her menstrual periods stop, which usually happens around the age of 45 to 55. Menopause is usually diagnosed when you go without a menstrual period, vaginal bleeding or spotting for 12 months. During menopause, the ovaries produce fewer hormones, leading to various symptoms like hot flashes, mood swings, weight gain and sleep disturbances among others. Your ovaries produce less oestrogen, progesterone and other hormones. Menopause marks the end of a woman’s reproductive years.
Menopause significantly impacts several aspects of an individual’s health such as bone health, weight gain, urinary incontinence and heart health. The drop in oestrogen can affect bone health, thereby, increasing the risk of osteoporosis which is a condition characterized by weakened bones and a higher likelihood of fractures.
Oestrogen is a hormone that helps to maintain bone density and this decreases sharply during menopause which leads to faster bone loss. Experts say that this loss can be as high as 20% in the first few years after menopause which makes bones more fragile.
When you don’t have adequate oestrogen, the body’s natural process of breaking down and rebuilding bone becomes imbalanced, which leads to the breakdown of bones over formation.
Therefore, it is important that women take the necessary steps that help to reduce the risks of osteoporosis. Here, take a look at some of the tips to reduce the risks of osteoporosis in menopausal women.
Increase Calcium and Vitamin D Intake
Calcium is important for strong bones and vitamin D helps the body absorb calcium more effectively. Women over 50 should try to get atleast 1,200 mg of calcium daily and about 800-1,000 IU of vitamin D. Foods like dairy, leafy greens and fortified products are good sources but supplements may be necessary.
Weight-Bearing and Resistance Exercises
Physical activity, especially weight-bearing exercises like walking, jogging or dancing and resistance exercises like weightlifting can help build and maintain bone density. These activities stimulate bone-forming cells, thereby, making bones stronger and less prone to fractures.
Avoid Smoking and Limit Alcohol
Smoking accelerates bone loss whereas excessive alcohol intake interferes with the body’s calcium balance, thereby, weakening the bones. By quitting smoking and limiting alcohol to one drink per day, women can achieve better bone health and reduce the risk of osteoporosis.
Protein in Diet
Protein is an essential nutrient for bones. Low protein intake can weaken bones, so it’s important to include lean meats, beans, nuts and legumes in the diet. However, maintaining balance is important as high protein consumption can lead to calcium loss.
Maintain a Healthy Weight
Being underweight can increase bone loss while being overweight puts extra stress on bones and joints. A healthy weight can help to improve bone strength and reduce the risk of fracture.
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