menopause There comes a turning point in a woman’s life in terms of health. it’s the end Menstrual, and usually accompanies a lot of hormonal changes. Signs and symptoms may vary from person to person. While for some people it is easy, for others, it is accompanied by restlessness, anxiety. hot flashesmood swings, and hormonal abnormalities.
According to Amol Nayakwadi, preventive health specialist and joint managing director, Indus Health Plus, after a woman’s heart and bone health “suffers dramatically”. menopause,
He adds that this can lead to osteoporosis, which “weakens the bones, increasing the risk of sudden, unexpected damage”.
“Osteoporosis, which translates to ‘porous bone,’ results in a significant loss of bone mass and strength. The disease usually progresses without any symptoms or pain,” says the expert.
He lists things menopausal women can do to reduce their risk of osteoporosis and promote bone health; read on.
1. Eat More Calcium Rich Foods: Be enough calcium Helps to rebuild and maintain strong bones. Excellent sources of calcium include dark green leafy vegetables like kale, spinach, and broccoli, low-fat dairy products, bone-in canned fish like salmon, calcium-fortified orange juice, and breads made with calcium-fortified flour.
2. Exercise Regularly: Exercise prevents degeneration of bones and strengthens muscles and bones. It encourages constant movement and activity. Weight-bearing exercises that should be performed at least three to four times a week are best for preventing osteoporosis. Playing tennis, jogging, jogging and dancing can help. Strength and balance exercises can also help avoid falls, reducing the risk of bone fractures.
3. Consume More Vitamin D: Your body can better absorb calcium along with vitamin D. Our body can produce enough by spending a total of 20 minutes outside in the sun each day. vitamin D, Other sources of vitamin D are milk, fortified cereals, eggs, fatty fish such as salmon and dietary supplements. Having too much can damage your kidneys, and you can lose bone mass, so you should talk to your doctor about how much is appropriate.
4. Research Your Medicines: ‘steroids’Many breast cancer treatments, seizure medications, blood-thinning drugs, and thyroid medications can all accelerate bone loss. If you take any of these medicines, talk to your doctor about ways to reduce your risk: bone loss Through diet, lifestyle changes, and possibly additional medications.
5. Consider Estrogen Treatment: Estrogen is a hormone produced by the ovaries; It helps prevent bone resorption, and is a treatment option for osteoporosis prevention. Making up for the lost estrogen during menopause increases the body’s ability to absorb and store calcium (when the ovaries stop producing most of it).
“Estrogen therapy is only suggested for women with severe menopausal symptoms and at high risk for osteoporosis because of the risks involved,” says Naikwadi.
6. Avoid Unhealthy Substances: Avoid smoking and consumption of alcohol. Smoking reduces the body’s production of estrogen, which protects bones. Alcohol can weaken bones and increase the risk of falling and breaking bones.
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