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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Menopause brings about various changes in a woman's body, including shifts in hormone levels that can impact bone health. As estrogen levels decline, the risk of osteoporosis and fractures increases. Here are concise tips to safeguard your bone health during this transformative phase.
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Incorporate weight-bearing exercises like walking, jogging, or dancing into your routine. These activities stimulate bone growth, enhancing overall bone density.
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Ensure an adequate intake of calcium by including dairy products, leafy greens, and fortified foods in your diet. Calcium is crucial for maintaining bone strength.
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Sunlight exposure helps your body produce vitamin D, essential for calcium absorption. Spend time outdoors and consider supplements if needed.
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Smoking accelerates bone loss, while excessive alcohol consumption weakens bones. Quit smoking and limit alcohol intake to protect your bone health.
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Maintaining a healthy weight reduces the risk of fractures. It also ensures your bones bear an appropriate load, promoting overall skeletal well-being.
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Magnesium and vitamin K contribute to bone health. Nuts, seeds, and green leafy vegetables are rich sources. Ensure they're part of your diet.
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For some women, hormone therapy may be a viable option to mitigate bone density loss during menopause. Consult with your healthcare provider to explore this avenue.
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Regular bone density checks help track changes and guide preventive measures. Discuss the frequency of these checks with your healthcare provider.
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Staying hydrated is essential for overall health, including bone health. Water supports the functions of cells that build and maintain bone tissue.
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Incorporating these simple habits into your lifestyle can go a long way in safeguarding your bone health during menopause. Prioritize self-care, stay active, and consult with your healthcare provider for personalized guidance. Navigate menopause confidently with strong and resilient bones.
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