7 Ways to Maintain Bone Supremacy Even After Menopause

7 Tips to Prevent Post Menopausal Osteoporosis

More and more postmenopausal women are suffering from osteoporosis. The bad news is that there is no cure. The good news is that with a healthy lifestyle and diet, it is possible to keep the disease at bay or in control.

Osteoporosis is a rapidly degenerating disease that is affecting more and more women every day. This disease causes unnatural thinning and a weakening of boneswhere even the slightest impact canlead to a complicated fracture.

Women are prone to suffer more, especially after menopause, because the body reduces production of oestrogen required forkeeping bones healthy and strong.

While there are no known cures to osteoporosis, the good news is that a healthier lifestyle and an osteoporosis diet can aid in the prevention of osteoporosis. In some cases, the changed diet has slowed down further deterioration and even increased bone density.

Here are a few tips to keep you on your toes always, without worrying about fragile bones:

1. Get your required daily dose of calcium

Women need calcium daily, and the amount depends upon your age. You can get this through milk, cheese and curds, or you can take calcium supplements too. Be careful though, too much calcium can cause heart and kidney problems.

2. Say yes to veggies

Green leafy vegetables are also a source for calcium. The bonus with going greenis that you fortify your body with vitamin K, a crucial element that helps increase bone density. Learn how garlic helps in healthy living

3. Get some sunlight

Your body requires Vitamin Dto help in the absorption of calcium. Spending 10-15 minutes in the sun just 3 times a week is enough to give you the required amounts.Or you can take supplementsif you spend most of your time indoors.


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4. Get Moving

Weight-bearing exercises and activities such as walking, jogging and climbing stairs can maintain or even slow down the loss of bone tissue. These exercises also help build muscle, thusimproving balance and coordination, which can help prevent accidental falls and fractures. Take care to avoid high-impact exercises if you have brittle bones or have fractured your leg recently.

5. Say no to sodas, alcohol and smoking

If you needed a reason to quit soft drinks, alcohol or smoking, now is as good a time as any other. The high levels of caffeine can drastically lower bone density. Whether it’s the acid or the caffeine, either way it’s time to consider stopping or reducing the amount you drink.

6. Get nutty

Nuts are a rich source of calcium and protein both required for strong bones. Older people who suffer hip fractures are found to have protein deficiencies. Nuts also have potassium, an element that prevents loss of calcium through urine.

7. Cut out the salt

Higher the salt consumption, the greater the risk of bone fractures. Avoid adding extra salt to your food, and try to stay away from processed and canned food.

Hormone Replacement Therapy, while sometimes used to treat osteoporosis,has its own set of risks such as an increased risk of stroke, coronary artery disease, breast cancer, and venous thromboembolism (blood clots in blood vessels).

Yes, osteoporosis can curb your life a little, if you allow it to. But with the right approach, the right attitude and the right diet, you can continue to live life with the same zest that you have been living.

Read tips for your wellbeing here.

Read more tips to get a healthy life here.

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