Maintain Bone Density After Menopause
All women in the menopausal stage begin to experience changes in their body due to the hormonal alterations it implies. In particular, it is important to try to maintain bone density.
As there is a decrease in estrogen production, the risk of developing various chronic diseases increases, including various types of cancer, diabetes and osteoporosis.
Precisely osteoporosis requires special attention, in fact the loss of these hormones implies a reduction in the levels of bone density, which in turn increases the risk of suffering from it.
In recent times it has been possible to determine that during the first 5 years following the advent of menopause, women can have a reduction of between 2% and 6% in bone mass per year.
For this reason, the importance of prevention is being emphasized so that women, arriving at this important stage in their life, adopt healthy habits that help maintain adequate bone density.
What is the relationship between bone loss and menopause?
During the first few years of life and around the age of 30, the body has the ability to maintain a balance between the formation of new bone mass and its reduction.
Subsequently, however, between the ages of 30 and 35, the decrease occurs more rapidly than the new formation and, therefore, from that moment it is very important to try to maintain bone density.
With the end of menstruation and the onset of menopause (around the age of 50), bone loss accelerates considerably and, as estrogen levels decrease, bones become weaker and more prone to breakage.
Who is most prone to bone loss?
Women who have a family history of osteoporosis and osteopenia are more likely to suffer from this problem; The following factors may also affect:
- Being too thin or slender build
- Being obese
- Take corticosteroid medications
- Suffering from hypothyroidism
- Lead a diet low in calcium and vitamin D.
- Drinking too much alcohol and smoking in excess
- Lead a sedentary life
Is it possible to maintain bone density?
Claiming that bone density can be increased is incorrect, because once it is lost, it is difficult to recover.
However, what can be done to reduce its risks is to adopt a healthier lifestyle that allows it to be preserved.
It is recommended that you adopt the following habits before and during menopause in order to prevent rapid reduction in bone mass and bone disease.
Ingest more calcium
Calcium is one of the most important minerals for bone health because it takes part in bone building.
From the age of 30 or 35, it is recommended that you take 1200 mg of calcium per day. Subsequently, once you have entered menopause, you will need to go up to 1500 mg.
The way to obtain these quantities is by consuming:
- Green leafy vegetables such as kale, broccoli and white kale
- Blue fish
- Rice and soy milk
- Orange juice
- Calcium-based supplements
Avoid excess sodium
The kidneys absorb sodium before calcium, which is why excessive salt consumption can be harmful to the bones.
Salty foods, table salt and any other source of sodium increase the excretion of calcium through the urine.
Vitamin D
The body requires a good dose of vitamin D to absorb calcium and integrate it into the bones.
Adults need 800 IU (International Units) of vitamin D per day. From the age of 50, this dose can increase up to 1000 IU per day.
Sources of vitamin D include:
- Cereals enriched with vitamin D
- The milk
- The yolk of the egg
- Saltwater fish
- The liver
Sunlight also produces vitamin D in the skin, but exposure must still be done in moderation to avoid skin problems of various kinds.
Exercise
One of the best ways to keep your bones healthy and strong is by doing exercise.
Movement and effort in running, walking, swimming, lifting weights, etc., helps maintain bone density and helps prevent osteoporosis.
