Why should you take your bone health seriously in menopause! 20% of bone loss can happen during this stage of life. Let me repeat that. 20% of bone loss can happen during menopause, and this can make you more susceptible to fractures, breaks when you fall and also affect your posture, and the skeletal system upholds your whole body.
Menopause significantly speeds up bone loss and increases the risk of osteoporosis. One in 10 women over the age of 60 are affected by osteoporosis worldwide. Reducing the risk of osteoporosis during menopause by following a few lifestyle recommendations can be simple. So let me start. Menopausal hormone therapy, also known as HRT or BHRT, which is Bioidentical Hormone Therapy, which is what I prefer, can relieve menopausal symptoms such as sleep disturbances, vaginal dryness, hot flashes, and night sweats. And when taken around the time of menopause, it can also prevent bone loss.
Starting the therapy soon after menopause will give you the maximum. What else can you do? Aim for 1300 milligrams of dietary calcium intake every day. This equals about three to four servings of dairy food. If you don’t eat dairy, there are wide range of non-dairy foods, also containing calcium such as calcium fortified soy or almond drinks, firm tofu, almonds, Brazil nuts, tahini, green leafy vegetables, and fish with edible bone.
Do regular and appropriate weight bearing physical activity, including resistance training exercises with weights or resistant bands, and always do this type of exercise if you can a few times a week, maybe three, four times a week would be great. Maintain adequate vitamin D levels. Vitamin D helps the body to absorb the calcium.
Vitamin D is made in the skin following sun exposure and is found in very small amounts in some foods. Vitamin D levels can be measured by a simple blood test, and as I always recommend, I avoid completely alcohol, smoking, caffeine, and sugar. So ladies, please do take your bone health seriously!