Menopause Affects Your Bones – What You Need To Do

Women start to lose bone density from the age of 35. But menopause increases bone density loss. After menopause, women tend to lose around 20% of their bone density. While this is a natural process, this makes women especially vulnerable to Osteoporosis and its related complications.

How menopause affects bone health

Women have peak bone mass between the age of 25 and 30. The skeleton is generally strong and healthy at this stage. After menopause, there is a decrease in the level of female hormone Oestrogen, which is a naturally occurring compound that helps to protect bone health. This has a negative impact on overall bone health.

If your peak bone mass before menopause is less than adequate, any bone loss that occurs because of menopause may result in Osteoporosis.

Maintaining bone health after menopause

While it is not possible to stop bone loss after menopause, you can take several steps to slow down the rate of bone degradation. Instead of seeing menopause as a dreaded event, you should see it as a wake-up call. Menopause means it’s time to review your diet and lifestyle in order to make improvements.

Here’s what you can do:

1. Stay active: Regular exercise is absolutely necessary in order to maintain bone integrity and muscular strength, both of which tend to decrease with age. So, remember to get at least 30 minutes of exercise 5 days a week. While lifting weights can help you maintain bone strength, even jogging or walking has been shown to improve bone health. If you are not used to exercising, then begin by walking around your neighbourhood every morning for 30 minutes. Then you can move on to jogging, aerobic exercise and moderate weight-lifting.

2. Eat properly: Make sure your diet includes plenty of calcium and vitamin D. Green, leafy vegetables like spinach and cabbage, nuts, seeds and fish are all good sources of calcium. You will find plenty of vitamin D in eggs and cheese. The best source of this vitamin is sunlight. So every morning (1 hour after daybreak), expose yourself to sunlight for 20 to 30 minutes.

3. Maintain a proper lifestyle: Both smoking and drinking alcohol are known to harm bone health. So you should exclude both from your life. No matter how much you have to work, try to get at least 8 hours of sleep every night. Most importantly, try to maintain a positive attitude towards your body, as your health is ultimately in your hands.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

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