Menopause

Osteoporosis is a condition wherein the bones lose their strength and hence, suffer from fractures more easily. This condition is more likely to develop after the onset of menopause in most women. Menopausal women with osteoporosis are known to be more prone to suffer from bone fractures, back pain and tooth loss than menopausal women who don’t have osteoporosis.

What complicates matters more is the fact that 16% of women with osteoporosis aged 70 and above will inevitably suffer from hip fractures and about 10% of these women will eventually die from complications resulting from the fracture.

Knowing the serious implications of this condition, you might be wondering how you can protect your self better from the damaging effects of osteoporosis as you go through menopause. Here are some suggestions that you may find helpful in keeping strong, healthy bones:

• Work out a sweat! Take time to exercise – at least 3 times per week will be good enough to keep your bones in good condition. The problem with women undergoing menopause is that they generally lead a sedentary life. This is not, in any way, good for you so get up and start moving!

• Load up on calcium-rich foods - Calcium plays a vital role in keeping our bones and teeth strong but it also has some other vital functions to perform aside from the ones mentioned above. As a result, it constantly gets pulled in and out of our bones. When you do not have enough calcium reserves, you will be at a greater risk of developing osteoporosis as you go through menopause. So, you better start building your reserves early so that you will reach menopause with enviably strong bones!

• Avoid smoking - Smokers have lower estrogen levels and go through menopause a lot earlier than non-smokers do. By the time women smokers go through menopause, their parathyroid glands would have been greatly damaged by their nasty habit. This increases their chances of developing osteoporosis since these organs are directly responsible for regulating the calcium levels in the blood. So, if you want to avoid the damaging effects of osteoporosis after menopause, be good to your self and kick out this habit now!

• Limit your alcohol intake - Women who are fast approaching menopause should clearly stay away from alcohol. Excessive alcohol intake interferes with the release of hormones from the ovaries and leads to more intense hot flashes and rapid calcium loss in the bones. In addition, intoxicated women are more prone to encounter accidents and falls that may result to bone fractures.

However, studies show that social drinking can be beneficial to your bones! Women who consume 1 to 2 drinks per day were found to have better bone density than non-drinkers.

• Stay away from caffeine - It is true - the higher the caffeine intake, the lower the total bone density in post-menopausal women. So, it might be better for you to avoid caffeine to protect your bones!

So you see, maintaining strong bones and preventing osteoporosis can easily be achieved if you know how to take care of your self properly. Be guided by these tips and enjoy strong, fracture-free bones long after you go through menopause!