5 Methods For Preventing Bone Loss During Menopause 

62

Menopause is one of the most important stages in a woman’s life. It marks the conclusion of the menstrual cycle and is often accompanied by a flurry of hormonal changes. Some people find it easy, while others experience discomfort, anxiety, hot flashes, and mood swings. There are some methods to prevent bone loss during menopause described below:

 

menopause
Credit: timesofindia

 

Calcium enriched food

You have your beans, lentils, nuts, and seeds. Several green veggies are high in calcium. Dairy products and dried fruit are also good sources of consumption. If you’re not a vegetarian, you might want to consider sardines and salmon instead of almonds and tofu.

 

Boost vitamin D intake

Since vitamin D isn’t found in many foods, everyone must obtain some sunlight daily to support the body’s production of vitamin D in the skin. It may surprise you to learn that foods like mushrooms frequently contain a little amount.

 

Menopause  bone prevention
Credit: openaccessgovernment

 

Frequent exercise

Exercises for balance and strength may also assist prevent falls, lowering the risk of bone fractures. Tennis, running, walking, and dancing can all be beneficial. The greatest workouts for preventing osteoporosis should be done three to four times a week at the very least. It will not only increase your physical strengths but also develop your mental stability and enhance your wellbeing.

 
Consider estrogen therapy

Estrogen, a hormone made by the ovaries, is a therapy option for osteoporosis prevention and aids in preventing bone resorption. When the ovaries quit manufacturing the majority of calcium, the body’s ability to absorb and store calcium is improved by replacing the estrogen lost during menopause.

 

Menopause 
Credit: endocrine

 

Items to avoid or limit

Avoid using tobacco and drinking alcohol. Smoking decreases the body’s estrogen synthesis, which helps to protect the bones. Alcohol can weaken bones, putting a person at greater risk of fracturing a bone if they fall.