As women reach menopause, the estrogen hormone production within the ovaries gets lower down. This decreased estrogen production, results in development of bone problems in women, like osteoporosis. Osteoporosis is a bone weakening disease, with higher chances of sudden fractures as bones become porous, with low bone density and strength. Each woman must take measures to prevent and reduce its occurrence to keep bones healthy and strong, throughout her life.
Prevention Tips For Osteoporosis After Menopause
High Amounts Of Calcium
Consuming adequate calcium throughout your life helps in building and maintaining strong bones. Dairy products are the key sources of calcium like milk (low fat), curd or yogurt and cheese. Non dairy foods of calcium are cereals, green leafy vegetables especially spinach, fenugreek, salmon fish, ragi and broccoli.
For those with average risk of developing osteoporosis, it is recommended to have 1000 mg of calcium everyday and for those with high risk, like post menopausal women should have 1,500 mg of calcium every day. Those, who are more willing to opt for calcium supplements, should use them after consultation with the doctor.
Calcium citrate and calcium carbonate are two known good forms of calcium supplements, but never take them in excess or inappropriate doses as even high amounts of calcium could be dangerous, leading to an increased risk of developing kidney stones. Never consume more than 2000 mg of calcium in a day, to keep check over calcium toxicity troubles.
Vitamin is equally essential as calcium since, it is needed to absorb the consumed calcium in the body. Without proper absorption, calcium is not able to perform its functions like bone strengthening. Sunlight is the best source of vitamin D but, still many of us do lack it by not venturing much in early, sunny mornings.
Besides sun bathing, include vitamin D rich foods of salmon fish, eggs, cereals and vitamin D fortified milk. Women between ages of 50 to 70 years need to consume a minimum of 400 to 800 IU of vitamin D on a regular basis. Consumption of vitamin D higher than 2000 IU is not favorable as it may lower bone mass and harm the kidneys.
Exercising is vital as it keeps the muscles and bones strong and prevents the bone loss. Resistance training or weight bearing exercises can enhance bone density in pre and post menopausal women.
A strict routine for regular exercising is must to ensure healthy bone strength and reduce chances of bone fractures. Indulge in exercises for minimum of 30 minutes daily, by opting for brisk walks, dancing, and tennis playing or jogging.
Hormone Replacement Therapy
Women may opt for hormone replacement therapy (HRT) as it is known to reduce not only osteoporosis, but also the risk of heart diseases in women by around 40%. But, it does not ensure safety against cancer and there is a little higher risk of developing breast or uterine cancer amongst women, who go for HRT therapy.
So, after evaluating both pros and cons and consulting the bone specialist regarding the status of bone health, one must decide on whether to choose or drop taking HRT.
Quit Smoking And Alcohol Consumption
Every women need to put off smoking and alcohol usage as these reduce the estrogen levels within the body, increasing the risk of bone fractures, even after minor falls.