Menopause is one of the difficult but a normal phase that occurs in the life of every woman especially after the age of 40 years. It is that phase that makes the woman infertile and brings along a lot of changes with it. In simple terms, it is a difficult time and one that needs to be handled with care and utmost concern. Along with regular symptoms and signs like hot flashes and night sweats, there are some serious issues that might knock on the door for menopausal women.
Osteoporosis is one of the severe health ailments that a lot of women experience in menopause. However, with some preventive measures you can keep the problem at bay. It is a condition where the bones weaken and the calcium shreds from them making them prone to all kinds of accidents too. This health guide is good news for you. It has all the well researched preventions that you can follow to avoid it in menopausal stage.
Top Prevention For Post Menopausal Osteoporosis
Adhere To Weight Bearing Exercising Routine
Weight bearing like walking, aerobics and dancing are some of the best preventions to be taken for those women who want to avoid osteoporosis during menopause.
Along with this, ask your trainer to get you do muscle strengthening exercises that includes free weights and resistance training. This will reduce the chances of fractures and falls.
Get Counseling At The First Step
For any preventive measure to be successful, it is very important to know the in and out of the health ailment. This will give you the right power in hand on how to go about the problem and how preventive it is. This is the first and foremost step to be taken. Research well and move on to the next important ways to prevent osteoporosis.
Get a BMD Test
As another of the effective preventive measure for the crisis, get a BMD test done. Also known as Bone Mineral Density Test, this is painless and one of the best ways to track down the intensity of osteoporosis. It will also give you a good idea about the health of the bones.
Stay Away From Smoke
Smoking is one of the habits that can definitely increase the chances of osteoporosis in menopausal women. This is one thing that you need to completely stay away from. Along with this, it is important that you drink alcohol in moderate amounts.
Calcium Rich Foods
Include good amounts of calcium rich foods in the diet especially dairy items. This is definitely going to keep the bone health at good levels. It is in fact one of the most efficient and easy going preventive measure for the problem of osteoporosis. It is a way that you should follow even before you enter menopause. It will surely leave good impacts in the later stages of life. Calcium will provide bone strength as an added advantage. Some other calcium rich products include dark leafy vegetables, broccoli, spinach, fenugreek, ragi and more.
Vitamin D Intake
Vitamin D is another important nutrient needed by the body solely because it helps in the absorption of calcium. About 20 minutes of sunlight each day will help you with the required amount of this vitamin. Do not go over board with this as it may cause negative impacts on the skin and even kidneys.