Menopause: Menopause usually occurs in women between the ages of 45 and 55 years. During this time, the level of reproductive hormones like estrogen starts decreasing in the body, which can affect women’s health in many ways. Especially its biggest impact is on the bones of women. Dr Ashish Chaudhary, Director and Head – Department of Orthopedics and Joint Replacement at Aakash Healthcare, New Delhi, explains why this happens and what precautions you should take?
How does menopause affect bone health?
Dr. Ashish Chaudhary says that as menopause approaches, estrogen levels in women decrease, which causes bone density to decrease, and this process continues even after menopause. Estrogen deficiency increases the risk of osteoporosis, in which bones become weak and less dense and break easily. Women lose about 10% of their bone mass in the first five years after menopause, after which bone loss gradually decreases.
What to do to keep bones healthy?
To keep bones healthy, include calcium-rich foods like dairy products, almonds, broccoli, salmon fish, sardines and tofu in your diet. The recommended daily intake of 1,000 milligrams of calcium is for women ages 19 to 50. If you’re not getting enough calcium from your diet, talk to your doctor about supplements. Apart from this, include physical activity in your daily routine. Walking, jogging and climbing stairs – these are all ‘weight-bearing’ exercises that can help build stronger bones
Do not let Vitamin D go low
In addition to calcium, make sure vitamin D levels are also in good shape. Your body needs vitamin D to absorb calcium. Apart from this, oily fishes like salmon, trout, whitefish and tuna are excellent sources of Vitamin D. Mushrooms, eggs, and fortified foods like milk and cereals are also good sources of vitamin D. Sunlight also helps in producing Vitamin D in the body.