If we simplify it, Osteoporosis literally means porous bones, and women going through menopause may get diagnosed with this condition after menopause. Osteoporosis not only affects women but also men, however, women are more susceptible to it than men. According to the National Osteoporosis Foundation, 1 in 2 women will have broken bones due to osteoporosis.
Bone tissues consistently get broken down and rebuilt in the body throughout our lives. However, as we age the tissue breakage is faster than it rebuilding. This leaves the bone less dense. Osteoporosis is a condition when the rebuilding process slows down a lot until the bone becomes thin and brittle hence becoming prone to fractures.
Osteoporosis is sometimes referred to as “the silent disease” as there are none or less evident signs and symptoms that lead to it. It may occur rapidly during the first 5 years after menopause.
Since during menopause osteoporosis is an obvious threat, here are 4 tips and ways in which you be able to dodge the osteoporosis bullet. Here is how
Healthy Lifestyle
Adapting to a healthy lifestyle is an important factor to keep osteoporosis at bay. A combination of high-impact cardio and muscle training in a weekly routine works as a perfect combination. Exercising can impact the bones by making them denser and stronger workouts. Muscle training helps strengthen the muscles hence providing the extra and needed support during the aging process.
Supplements
Diet alone may not be able to fulfill the quickly degenerating bone tissues in the body hence incorporating supplements is good for health. Here are a few supplements that will help your bones and muscles to keep healthy during menopause
Calcium - When the diet is not sufficient in proving calcium our body tends to break down the bone tissues for it, hence supplementing it becomes important. Women need at least 1200mg of Calcium every day to make sure osteoporosis stays at bay. Vitabalans Calci Strong is an ideal supplement that can meet the needs of a woman's body during this age and phase.
Vitamin D - Vitamin D is essential for the absorption of calcium. NIH recommends an intake of 1000 IU to 1200 IU a day. Vitabalans Vitamin D is a delicious way to meet your nutritional news every day.
Magnesium - Magnesium keeps the muscles as well as the joints healthy. Bioglan Active Magnesium is a supplement that can complement Vitamin D as well as Calcium and also form a support system for bone and muscular health.
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Nutritious Greens
According to research, Green leafy vegetables contain Vitamin K which is also associated with higher bone density, this reduces the risk of hip fractures. It's important to include a serving of lettuce, kale, spinach, or any green leafy vegetables to maintain optimum nutrition for bone density.
Say No To
There are a few factors encouraged to maintain bone density and then there are a few factors that are discouraged as they may promote degeneration of bones. Research shows that lifelong smoking causes loss in bone density, which may be stopped upon quitting. Similarly, heavy consumption of alcohol also can increase the risk of osteoporosis hence it is advised to reduce or stop the consumption of alcohol.
It's difficult to completely stop the process of bone loss which is associated with aging, however, by making a few changes in lifestyle, diet, and habits the process of aging and bone loss may be reduced, also these modifications in behavior support aging with minimal complications. It's important to always consult a doctor while introducing any new supplements and it's also important to go through a proper process of screening through a physician consultation.
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