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. Here we are trying to explain those in brief.
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. These not only help you to keep the body strong but also deliver you the best taste you deserve.
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 small amount.
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.
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.
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.