Women face a lot of changes in the body during menopause as the hormones are constantly fluctuating. It also leads to low immunity and loss of bone density in women.
Low bone density can lead to fractures and cracks in bones at a very early age. However, this loss can be restricted at its onset by following certain tips.
Increase calcium intake
Calcium is extremely important for strong bones. Regular sources of calcium are leafy green vegetables, dairy products, and food and beverages fortified with calcium.
Importance of Vitamin D
Vitamin D is essential for bone health as they help the body absorb calcium and phosphorus. A woman in menopause should plan to have 600-800 IU of vitamin D every day. One of the major sources of this vitamin is sunlight. You can plan a sunbathing routine for every day but make sure you do it with proper precautions, especially during the summer season.
Balanced diet
You must include lots of fresh fruits, vegetables, and whole grains in your daily diet to maintain overall health and bone density. Adding a variety of foods to the diet ensures that your body gets all the essential nutrients necessary for strong bones.
Give up smoking
In general, smoking is injurious to health. And for a woman in menopause, it can be all the more dangerous as it leads to bone loss. Giving up smoking can be the best decision to lower the risk of bone density loss.
Control alcohol intake
Excess consumption of alcohol increases bone density loss. That is why women must limit their alcohol intake to one drink a day.
Exercise regularly
You should maintain bone density by exercising regularly. Exercises such as weightlifting, walking, and running help restrict the loss of bone density.
(Disclaimer: This piece of article is for basic information purposes only. It's always advisable to consult a doctor for any type of health issue.)