Bones play an important role in supporting the body, protecting vital organs, and storing essential nutrients such as calcium. While strong bones are often associated with childhood and adolescence, bone health This remains a lifelong priority, especially for women going through menopause. According to Dr. Ashish Chaudhary, Senior Consultant and Head of Orthopedics and Joint Replacement at Aakash Healthcare, New Delhi, hormonal changes Bone health is significantly impacted during menopause, requiring proactive care to prevent long-term issues such as osteoporosis,
relationship between Menopause and Bone Health
Menopause typically occurs between the ages of 45 and 55 and brings a decline in reproductive hormones such as estrogen. “Estrogen plays an important role in maintaining bone densityIts decline during menopause accelerates bone loss, increasing the risk of osteoporosis – a condition that makes bones weak and brittle,” explains Dr Chaudhary.
Women lose about 10% of their bone mass in the first five years after menopause, after which the rate of loss slows. Dr. Chaudhary points out that nearly half of women over 60 experience at least one fracture due to osteoporosis, underscoring the critical need to maintain bone health.
Key steps to maintain bone health after menopause
Calcium is the cornerstone of bone health. “Women over 51 should aim for 1,200 mg of calcium per day,” advises Dr. Chaudhary. Foods like dairy products, broccoli, kale, almonds and soy products are excellent sources. He adds, “For those who struggle to meet this requirement through diet, it may be helpful to consult a doctor about supplements.”
- make sure enough vitamin D levels
Vitamin D is essential for calcium absorption. Dr. Chaudhary recommends a daily intake of 600 to 800 IU, depending on age. Oily fish, mushrooms, eggs and heavy foods are great choices. “Regular exposure to sunlight can also increase vitamin D levels, but supplements may be necessary in some cases,” he said.
- include weight lifting exercises
Physical activity is important for bone health. “Weight-bearing exercises like walking, jogging and climbing stairs strengthen bones and slow down bone loss,” explains Dr Chaudhary.
Lifestyle choices have a significant impact on bone health. “Smoking and excessive alcohol consumption increase bone loss. Women should limit alcohol intake to one drink per day, while men should limit it to two,” advises Dr Chaudhary.
A Proactive Approach to Healthy Bones
While menopause poses challenges to bone health, the risks can be minimized by taking a proactive approach. Women can maintain strong, healthy bones and improve their quality of life by eating a nutrient-rich diet, regular exercise, and avoiding harmful habits. Dr. Chaudhary emphasizes, “It is never too late to take steps toward better bone health. “Start today to ensure a stronger tomorrow.”
Get the latest news live on Times Now with breaking news and top headlines from around the world.
