Menopause is a natural process in a woman’s life that marks the end of her reproductive years, which occurs on average at the age of 50 years. During menopause, estrogen levels drop significantly, resulting in increased bone loss. Any bone loss around menopause may result in osteoporosis, as menopause speeds up the process further weakening the bone.
Here are some valuable tips on how to boost your bone health post-menopause:
Get Enough Calcium and Vitamin D
Calcium and Vitamin D are two essential nutrients that are critical for maintaining healthy bones. Women over 50 should get at least 1200 mg of Calcium and 800-1000 IU of Vitamin D daily. Green leafy vegetables, dairy products, and fortified foods are rich in calcium, while sources like sunlight, fatty fish, and fortified foods can provide Vitamin D.
You can also try our NUTRAShots and get the vitamin needed to prevent osteoporosis and enhance bone health.
Exercise Regularly
Weight-bearing exercises such as jogging, walking, and strength training can help strengthen bones and improve bone density. Lifting weights can also help. For someone with existing orthopedic issues, consult your primary physician before starting any exercise regimen. Aiming for at least 20 to 30 minutes of moderate-intensity exercise on most days of the week can be significantly beneficial.
Smoking Cessation and Limiting Alcohol Intake
Smoking is associated with an increased risk of osteoporosis and fractures, as they disrupt the bone turnover process and lowers bone mass and bone mineral density. Excessive alcohol consumption affects calcium and Vitamin D absorption, which are essential for bone health. If you want to help quit these habits, the CDC (Centers for Disease Control and Prevention) offers programs for public health.
Click on these links to learn more.
Maintain A Healthy BMI
Like obesity, being underweight can also be bad for health as it can lead to significant bone loss later in life. Research shows that postmenopausal females with low BMI are more likely to have osteopenia and are likely to develop osteoporosis. Maintain a healthy BMI by implementing a well-balanced diet and regular exercise.
Intake of Nutrition and Supplements
A balanced diet includes plenty of fruits, vegetables, whole grains, and lean protein, providing the nutrients needed for healthy bones. Women should also limit their intake of processed foods, sugary drinks, and foods high in sodium. Women who are unable to get enough calcium and vitamin D through their diet may consider taking supplements. Speaking with a healthcare provider before starting any new supplements is essential.
Make use of these tips, and if you have any issues related to menopause, try NUTRADRiP’s Bioidentical Hormone Replacement Therapy (BHRT). They can help improve bone health and reduce the risk of fractures in postmenopausal women.
Book an initial consultation virtually with us to learn more about it.