How to Control Osteoporosis During Menopause
Moderate, regular physical exercise is fundamental for preventing osteoporosis problems. At the same time, having a balanced diet that's rich in calcium and vitamin D is key for fighting it.
Osteoporosis is a disease that affects your bones. It’s caused by a reduction in your bone tissue.
It’s mainly seen in older people and in women who have gone through menopause.
Controlling osteoporosis during menopause is vital. This will let you enjoy better health and overall well-being.
This disease weakens your bones, making them fragile and prone to breaking. Your wrist, hips, or spinal column are the areas that are at the greatest risk of breaking.
During menopause, your production of the hormone estrogen is reduced. This speeds up osteoporosis. This increases both the importance and the complexity of controlling this disease.
Risk factors for osteoporosis
- Age. Once you’re older than 30 years old, your body stops absorbing calcium. As the years pass, the amount of calcium you have can be reduced if your diet is lacking.
- Early menopause. Some women face menopause earlier because of surgeries or medical treatments.
Even though these treatments try to prevent anemia and similar problems. These can cause osteoporosis.
- Family history It’s important to control osteoporosis during menopause. This is especially true if you have a family history of fractures and broken bones during this stage.
Remember that the best ways to predict your future is to take a look at your family.
- Diet. Is your diet balanced or rich in calcium? If not, it’s a good idea to include more dairy. This controls menopause during menopause.
It doesn’t matter how old you are: bone problems can always appear and they’re never good.
How to control osteoporosis
Once you know that you have this disease, the best thing to do is do everything possible to control osteoporosis.
The best thing to do would be to start taking care of yourself before it appears. This means before you suspect that you’re at risk of having it.
In both of the two cases, the recommendation is the same.
Ideally, exercise should be part of your lifestyle before you’re diagnosed with osteoporosis. You should also start before the onset of menopause.
Creating an exercise regimen will be beneficial for your health. You only have to do simple activities. This includes walking for just 30 minutes per day.
If your bones are starting to fracture, avoid difficult exercises or ones that use heavy weights.
Exercise can be carried out with several objectives:
- Strengthening your muscles.
- Helping to control your bone loss.
- Reducing some of the problems associated with menopause.
2. A balanced diet
From infancy to the age of 30, your bones are developing. They get calcium naturally. Because of this, having a good diet helps to protect your bones. This is essential for preventing and controlling osteoporosis.
To have strong bones, it’s necessary to have a diet that’s rich in calcium. The daily recommended amount is 1000 mg.
Some foods that have calcium are:
- Green vegetables
Also, vitamin K prevents bone fractures during menopause.
Some foods that have it are:
- Healthy oils
3. Taking vitamin D
When we talk about osteoporosis and how to prevent it, we think about calcium. However, vitamin D is equally important.
Vitamin D lets your body absorb calcium. It’s easy to get it, all you have to do is get some sun for 10 minutes per day.
You can also get it from animal sources like:
4. A healthy life style
Habits, like drinking alcohol or using tobacco, should be stopped as soon as possible.
Maybe you can’t live without a beer on the weekend. Or, you might have a bad tobacco addiction. In either case, develop habits to stop little by little.
Using these products causes a smaller estrogen production in your body. As a result, avoiding them helps to control osteoporosis.
Exercise also helps your bones to be stronger. However, it’s a good idea to start exercising as soon as possible. This is especially true before you need to start controlling osteoporosis because of menopause.
5. Avoid accidental falls
Even though it’s difficult to prevent accidental falls, this is necessary for anyone who suffers from osteoporosis.
Because you have weak bones, they are more likely to break easily. And, it doesn’t matter what kind of fall or hit you take.
It’s a good idea to modify your home to prevent falls and control osteoporosis. You can do this by keeping the areas you live in organized, well lit, and with clear colors.
Sometimes, you can also install bars in your bathtub or in other areas.
Having osteoporosis shouldn’t change your quality of life.
You can live a normal life if you have osteoporosis. But, you need to follow your treatment plan and avoid high impact exercise and falls.
The constant treatment in osteoporosis is essential. And, it’s strictly necessary to maintain your well-being.