Exercise, increase foods rich in calcium and vitamin D, and limit alcohol to help women strengthen their muscles and joints and prevent osteoporosis.
Osteoporosis weakens bones, leading to loss of mass and increasing the risk of sudden fractures. The disease often progresses without specific symptoms. In some cases, osteoporosis is not detected until weakened bones cause painful fractures, usually in the back or hip.
Middle-aged women are at high risk of estrogen deficiency during perimenopause and menopause. In addition to its physiological function, this hormone also plays a role in protecting and maintaining bone health. Some of the suggestions below can help prevent osteoporosis related to menopause.
Do exercise
Regular exercise can strengthen bones and muscles, which can help prevent osteoporosis. Certain exercises can help middle-aged women avoid falls and fractures.
Walking, jogging, playing tennis, cycling and dancing are all good exercises for bones and help with weight loss. Weight-bearing exercises such as lifting weights, planking and squatting done at least 3-4 times a week can reduce the risk of osteoporosis.
Exercise helps women prevent osteoporosis. Photo: Freepik
Eat foods rich in calcium
Adequate calcium intake builds strength and helps maintain bone density. The recommended daily allowance (RDA) of calcium for adults at low to moderate risk of osteoporosis is 1,000 mg. For those at high risk, such as menopausal and postmenopausal women, the RDA of calcium increases to 1,200 mg per day.
Common calcium-rich foods include milk and dairy products (preferably low-fat); salmon and sardines; dark green leafy vegetables such as kale, collard greens, and broccoli; orange juice; calcium-fortified powders...
Calcium carbonate and calcium citrate are common forms of calcium supplements. People taking these products should consult their doctor about dosage, as too much calcium increases the risk of kidney stones.
Boost vitamin D
The body uses vitamin D to absorb calcium. Get about 20 minutes of sun exposure each day or eat foods like eggs, fatty fish, fortified cereals and milk to boost your vitamin D intake. As with calcium, women who use additional supplements should consult their doctor about dosage to avoid harm to their health.
Medicine
Certain medications can prevent osteoporosis in people at high risk of fractures. The specific dosage and type of medication should be followed as directed by a specialist.
Estrogen therapy
Estrogen therapy may be used as a treatment for osteoporosis because of a high risk of osteoporosis due to a lack of this hormone. However, this treatment should only be prescribed by a doctor for women at high risk of osteoporosis and/or with severe menopausal symptoms.
Quit bad habits
Limiting alcohol and not smoking also protects bone health. Smoking can affect estrogen production, while too much alcohol can damage bones, increasing the risk of falls.
Bao Bao (According to WebMD )
| Readers ask questions about female physiology here for doctors to answer |
Source link
Comment (0)