How To Preserve Bone Health Throughout Menopause
People going through menopause are at a greater risk of developing osteoporosis, a disease that weakens bones. Due to the decreasing estrogen levels during perimenopause and menopause, bone mass also decreases, which leads to more fragile bones. Luckily, there are some preventative measures you can take to avoid osteoporosis.
What are the signs of osteoporosis?
Osteoporosis weakens the strength and mass of bones and often develops without pain. Some signs of osteoporosis include:
● back pain,
● loss of height over time,
● a slouching posture,
● and broken bones and fractures.
Often, osteoporosis is only detected when a light fall results in a broken bone or fracture.
5 simple measures to prevent osteoporosis
Luckily, there are some preventative measures you can take to preserve your bone health and avoid developing osteoporosis. And hey, you don’t need to wait until you reach menopause to start doing these; you can start at any age. The younger, the better.
1. Weight-bearing exercises
Weight-bearing exercises are a type of aerobic exercise done on your feet, using your body weight and bones to support you. Such exercises are good for your leg bones and spine, as well as your heart rate and overall general health. Some weight-bearing exercises you can choose from include:
● walking,
● dancing,
● jogging,
● and even gardening.
You can include half an hour to an hour of weight-bearing exercise three times a week to improve your bone health. If you are new to exercise, it’s okay to take it easy to begin with, and slowly build up. Also, make sure you have the correct sneakers that support both your feet and ankles.
2. Strength training
Strength training is a form of exercise used to make your muscles stronger and bigger. You do this using free weights, resistance bands, or your body weight. By training the different muscle groups in your body, you can maintain bone density and improve your posture. Strength training exercises include:
● using the various machines at the gym;
● floor exercises such as pull-ups, sit-ups, crunches, etc;
● exercises on your legs like squats and lunges;
● and exercises with weights such as bicep curls or shoulder presses.
You can cater your strength training exercises to your ability and goal. Remember to give yourself a rest day inbetween each muscle group, so the muscles have time to repair. For example, one day train your biceps and triceps, the next day your legs, the next day your back and chest, and so on.
Starting strength training can seem overwhelming, what with all the fancy exercise names, and unheard-of muscle groups, not to mention the fitness fanatics you find in the weights section of the gym. But with time, it will become second nature to you. Try to familiarize yourself with the different exercises and what they achieve by watching fitness influencers on YouTube — it’s like having your very own personal trainer.
Reminder: if you have already been diagnosed with osteoporosis, any exercise you engage in should not be high impact, or involve a risk of falling. Speak with your doctor first to discuss what exercises are best for you!
3. Eating a healthy and balanced diet
You should try to eat a healthy and balanced diet no matter your age. This means eating a variety of different foods that give your body all the nutrients, vitamins, and minerals it needs to function. However, there are some foods you should include more of to help prevent osteoporosis. These include calcium and vitamin D.
Calcium is important for maintaining bone health and adults over the age of fifty need around 700mg a day. Foods that are rich in calcium include:
● leafy green vegetables such as spinach;
● dairy products such as milk and cheese, but be sure not to overdo it with these fats;
● soya products;
● dried fruit;
● and certain fish such as sardines.
Vitamin D is also critical for bone health as it helps your body absorb that all-important calcium. Foods rich in vitamin D include:
● egg yolks,
● oily fish such as salmon,
● red meat,
● and certain products fortified with vitamin D, such as orange juice and some breakfast cereals.
Be sure to fill your diet with plenty of calcium and vitamin D for better bone health and an overall healthier you.
4. Lifestyle changes
Certain lifestyle habits can also increase your chance of developing osteoporosis. These include smoking and drinking excessively. To reduce the risk, quit smoking and drink no more than 14 units of alcohol a week, or more than one drink per day. This can, of course, be easier said than done, but will benefit you a lot.
5. Get some sun
We’ve already touched on the importance of vitamin D to your bone health and how it helps your body absorb calcium. Well, sunlight triggers your body to produce vitamin D so be sure to get out in the sun and have some fun. You can go for a walk, a bike ride, or even something more relaxing like reading a book in your garden or spending the day on the beach. Remember to always protect your skin from the sun using sunscreen, no matter what your complexion is.
Before you go…
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