Bone health is a necessary part of overall physical wellbeing. As you approach menopause the bones start getting thinner due to less estrogen secretion. Sometimes it can end up with osteoporosis as well.
As excessive loss is prominent after menopause you should know the tips to a strong and healthy skeleton system. You should undergo a bone profile test to check bone density before visiting the dentist. This blog will let you know that so don’t miss reading it out!
Pre-menopause plan for promoting bone health
As strong as your bones are during 20s and 30s it will never be same with aging. But what to do for improving the bone health. This blog will help you with proper guide to strong and healthy skeleton system. Read on to know them!
- Stay strong- Alike other body parts also consider bone health as important right from very young age. Otherwise, you have to face the problem after menopause. You have to get rid of certain unhealthy habits from teenagers to retain your bone health and density in the long run.
Try to consume healthy and well-balanced diet throughout the life. For that you need to emphasise on low-fat dairy, legumes, nuts, lean proteins, whole grains, vegetables and fruits. Abstain processed foods, fatty foods and sugar completely for better bone health.
Make strong bones
Bones consistently change with aging! It breaks down old bone cells and develops new ones! Retention of bone density is possible with standing up exercises like tennis, step aerobics, dancing, jogging, running and walking! Weight-bearing exercises like weight lifting are better as well. You should devote minimum 30 minutes every day to obtain denser and stronger bones.
Post-menopause plan for preserving bone health
You can start bone health action plan right after menopause. Just follow the below strategies to maintain bone profile blood test normal range!
- Exercise- Weight-bearing exercise program is essential with aging! You will benefit by doing various kinds of exercises every day! If you want to focus on bone building then muscle-strengthening and weight-bearing exercises are best in every phase of life.
- Enhance calcium intake – Calcium develops strong bones and you can get it from proper diet. Fishes like salmon and sardines, low-fat milk are outstanding source of calcium. You can derive calcium from green veggie like collard greens, turnip greens, Chinese cabbage, broccoli, Brussels sprouts and kale.
- Consume more Vitamin D- Vitamin D is an essential nutrient to accelerate absorption of calcium. Start consuming packaged foods like cereal, eggs, beef liver and fatty fish to get right amount of Vitamin D. Sun is also a great source of Vitamin D and people tend to have lack of Vitamin D in winter as they don’t receive much sun exposure due to cold climates.
Take necessary supplements-
While in pre-menopause women need around 1,000 mg of calcium it should increase after menopause. At that time a woman needs 1,200 mg of calcium every day! Also Vitamin D should increase to 800 IUs from 600 IUs after menopause. Absorption of vitamin D and calcium is really tough hence ask doctor’s recommended supplements to maintain the average level.
Abstain from caffeine-
Alcohol affects the ability of the body to absorb right amount of calcium. If you can’t cut it off completely then strive to moderate amount only 2-3 glasses every day!
Excessive salt results in calcium and bone loss prematurely just like alcohol and caffeine! Postmenopausal women especially those who are high on salt are more likely to get osteoporosis (bone-thinning disease). As canned and processed foods are salty it is better to avoid them simply and check for no-added salt or low-sodium packaged foods when you want to get one!
Opt for osteoporosis treatment-
You can take certain medications for promoting the bone health. HRT (Hormone Replacement Therapy) is one such treatment that replaces estrogen level after menopause. But it accompanies numerous side effects like breast and endometrial cancer.
Another option available to you is bisphosphonates. It slows down the reabsorption rate of the bone hence less bone will loss. The benefits will somehow survive for a couple of years. Always consult with the doctor as dose will determine accordingly. It depends completely on the individual and their medical history.
Lessen the falling chance-
Ensure necessary steps to diminish the chance of falling down which can cause bone fracture. Keep your house clean so that you don’t trip over shoes due to running cables. Install proper lights to see the space clearly where you need to walk at night. Exercises like tai chi can assist in improving the body balance.
Whenever you are suspecting any declined bone health. Visit the nearby doctor and undergo bone profile blood test in London. Maintain your bone health and stay stronger even in your menopause.