Menopause is a turning level in a girl’s life with regards to well being. It’s the finish of the menstrual cycle, and is normally accompanied by plenty of hormonal adjustments. The indicators and signs can differ from individual to individual. Whereas some individuals have it simple, for others, it’s accompanied by discomfort, anxiousness, sizzling flashes, temper swings, and hormonal abnormalities.
In accordance with Amol Naikawadi, preventive healthcare specialist and joint managing director, Indus Well being Plus, a girl’s cardiovascular and bone well being “undergo dramatically” after menopause.
He provides that it will possibly result in osteoporosis, which “weakens bones, rising the chance of sudden, unexpected harm”.
“Osteoporosis, which interprets to ‘porous bone’, ends in a big lack of bone mass and energy. The illness usually progresses with none signs or ache,” the professional says.
He lists the issues menopausal ladies can do to scale back their threat of osteoporosis and to advertise bone well being; learn on.
1. Eat extra calcium-rich meals: Getting sufficient calcium will assist rebuild and keep sturdy bones. Wonderful sources of calcium embrace darkish inexperienced leafy greens like kale, spinach, and broccoli, low-fat dairy merchandise, canned fish with bones like salmon, calcium-fortified orange juice, and bread made out of calcium-fortified flour.
2. Train repeatedly: Train prevents bone degeneration and strengthens muscle tissues and bones. It encourages continuous motion and exercise. Weight-bearing workout routines that needs to be carried out no less than three to 4 instances every week are the very best for stopping osteoporosis. Taking part in tennis, jogging, strolling and dancing may help. Energy and stability workout routines might also assist keep away from falls, decreasing the chance of bone fractures.
3. Devour extra vitamin D: Your physique can higher soak up calcium with vitamin D. By spending a complete of 20 minutes outdoors within the solar every day, our our bodies can produce sufficient vitamin D. Different sources of vitamin D are milk, fortified cereal, eggs, fatty fish like salmon, and dietary supplements. With an excessive amount of, your kidneys may undergo, and you would lose bone mass, so it’s best to speak to your physician about how a lot is appropriate.
Osteoporosis ends in a big lack of bone mass and energy, says a health care provider. (Picture: Getty/Thinkstock)
4. Analysis your drugs: Steroids, a number of breast cancers therapies, seizure medication, blood thinners, and thyroid drugs can all hasten bone loss. In case you take any of those drugs, speak to your physician about methods to scale back your threat of bone loss via weight-reduction plan, life-style adjustments, and probably additional medicines.
5. Take into account oestrogen remedy: Oestrogen is a hormone produced by the ovaries; it helps stop bone resorption, and is a remedy possibility for osteoporosis prevention. Replenishing the oestrogen misplaced throughout menopause enhances the physique’s capability to soak up and retailer calcium (when the ovaries cease producing most of it).
“Oestrogen remedy is just instructed for ladies with extreme menopausal signs and at excessive threat for osteoporosis as a result of dangers concerned,” says Naikawadi.
6. Keep away from unhealthy substances: Keep away from smoking and consumption of alcohol. Smoking reduces the physique’s manufacturing of oestrogen, which protects the bones. Alcohol can weaken the bones and enhance the chance of falling and breaking a bone.
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