Menopause is a natural stage in a woman’s life when she stops menstruating, which usually occurs around the ages of 45 to 55. Menopause is usually diagnosed when you have gone without periods, vaginal bleeding or spotting for 12 months. During menopause, the ovaries produce fewer hormones, causing a number of symptoms such as hot flashes, mood swings, weight gain, and sleep disturbances. Your ovaries produce less estrogen, progesterone, and other hormones. Menopause marks the end of a woman’s reproductive years.

Menopause has a significant impact on many aspects of a person’s health such as bone health, weight gain, urinary incontinence and heart health. The decline in estrogen can affect bone health, increasing the risk of osteoporosis, a condition in which bones become weak and more prone to fractures.

Estrogen is a hormone that helps maintain bone density and during menopause it decreases rapidly leading to rapid bone loss. Experts say that this loss can be up to 20% in the first few years after menopause which makes the bones more fragile.

When you don’t have enough estrogen, the body’s natural process of breaking down and rebuilding bones becomes unbalanced, causing bones to break as they form.

Therefore, it is important that women take necessary steps that will help reduce the risks of osteoporosis. Here, take a look at some tips to reduce the risks of osteoporosis in menopausal women.

Increase your intake of calcium and vitamin D

Calcium is important for strong bones and vitamin D helps the body absorb calcium more effectively. Women over 50 should try to get at least 1,200 mg of calcium and about 800-1,000 IU of vitamin D daily. Foods such as dairy, leafy greens and fortified products are good sources but supplements may be necessary.

weight lifting and resistance exercises

Physical activity, especially weight-bearing exercises such as walking, jogging or dancing, and resistance exercises such as weight lifting can help build and maintain bone density. These activities stimulate bone-forming cells, making bones stronger and less likely to fracture.

Avoid smoking and limit alcohol consumption

Smoking accelerates bone loss while excessive alcohol consumption disrupts the body’s calcium balance, causing weak bones. By quitting smoking and limiting alcohol to one drink per day, women can achieve better bone health and reduce their risk of osteoporosis.

protein in diet

Protein is an essential nutrient for bones. Low protein intake can weaken bones, so it is important to include lean meats, beans, nuts and legumes in the diet. However, it is important to maintain a balance as high protein intake can lead to calcium loss.

maintain a healthy weight

Being underweight can increase bone loss while being overweight puts extra pressure on bones and joints. A healthy weight can help improve bone strength and reduce the risk of fractures.

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