Many people are affected by osteoporosis, but women are particularly vulnerable. According to the National Osteoporosis Foundation, osteoporosis will cause a broken bone in about half of women over 50. Bone tissue is constantly degrading and regenerating. As we age, the tissue breaks down faster than it can be rebuilt, resulting in less thick bones. Osteoporosis develops when bone growth slows to the point where the bones grow thin, brittle, and fracture-prone.
Age is one of the major osteoporosis risk factors. When women undergo menopause when they are over 50, the risk of developing osteoporosis becomes very high. A woman’s bones repair swiftly and increase in density until she reaches the age of 35, at which point they gradually decrease in density until menopause. You start losing bone mass considerably more quickly at that stage. Every woman over 35 should consider her bones and how to maintain their strength.
Let’s take a look at some of the different ways in which women can manage osteoporosis after menopause.
Eat Calcium-Rich Foods
If you don’t get enough calcium from the food you eat, your body will “take” it from the bones. Try to include salmon, soy foods, broccoli, sardines, dairy products, etc. in your diet because they all are rich in calcium. Aim for 1,200 mg of calcium each day from your diet, or consult your doctor to see whether you require a nutritional supplement.
Incorporate a mix of high-impact and muscle-strengthening activities into your weekly regimen. Running, climbing stairs, tennis, and aerobics are all high-impact sports that get your legs pounding. This causes your bones to produce stronger, denser cells. If high-impact exercises hurt your joints, low-impact exercises like walking and the elliptical machine are good alternatives.
Consume Enough Leafy Green Vegetables
According to a recent study, vitamin K, which is found in leafy greens, is linked to increased bone density and a lower risk of hip fractures. Eat leafy green vegetables like Brussels sprouts, kale, spinach, lettuce, broccoli, etc. at least once a day. Eating leafy greens are very essential for osteoporosis treatment.
Increase Vitamin D Intake
Vitamin D aids calcium absorption in the body. Although vitamin D is abundant in sunlight, persons living near the poles may not be getting enough of it, especially in the winter. Most women after menopause should take a vitamin D supplement of 1,000 to 2,000 IU each day, according to experts.