Menopause is characterized by the cessation of menstruation. At menopause, women often experience complaints that are closely related to osteoporosis. This is because during menopause the hormone estrogen decreases which affects bone attachment. Bone disease that worries some women at menopause is a bone disease that causes bones to become brittle and is more at risk for fractures. Some of these conditions you often don’t realize until the condition worsens or experiences bone loss.
Women cannot avoid menopause but can take precautions for the worst conditions of menopause, namely slowing down the onset of osteoporosis. So you can prepare by doing a series of bone density tests that can help you determine your risk of fracture. (Read: Is it true that women are vulnerable to osteoporosis? )
In addition, some prevention in menopausal women can be done in the following ways:
You can spare at least 30 minutes a day to make your bones and muscles strong, the benefit of which is to prevent osteoporosis. Exercises that you can do are jogging, walking, weight bearing, dancing or tennis. You can also try to do balance training exercises to reduce the risk of injury from falls.
2. Calcium and vitamin D
Consumption of calcium intake of 1000 mg per day for adult women, while for women who have a high risk of suffering from osteoporosis, it is recommended to consume as much as 1500 mg in one day. Better to get enough calcium from foods such as green vegetables, foods containing milk, milk or fish. If necessary, you can use additional supplements for prevention.
Good exercise is done in the morning besides it can make you excited to do activities. Sunlight in the morning can help in the absorption of vitamin D, you can bask in the sun for at least 10 minutes a day. By exercising and being exposed to sunlight it will be better for you to prevent osteoporosis.
For women who are about to enter menopause, it is better to maintain a lifestyle. A healthy lifestyle will slow down osteoporosis. Avoid alcohol and cigarettes, which can reduce the hormone estrogen in the body and increase the risk of fractures.
5. Do a bone density test
Entering the age of menopause you can do a series of bone density tests. By doing additional therapy that can prevent bone loss. The doctor will also suggest several drugs to slow down the occurrence of bone loss. The drugs given will be tailored to your condition so that they do not have side effects.
Thus, osteoporosis in menopausal women cannot be avoided because the incidence of menopause is a natural occurrence that occurs in all women. Menopause is a condition where the hormone estrogen decreases which results in a decrease in calcium in the bones so that you are more at risk of developing osteoporosis but to reduce the risk of osteoporosis you can take precautions before menopause with a healthy lifestyle. (Read: Foods To Fight Osteoporosis )