Women's Health Tips: With increasing age, the bones of women start becoming weak, especially after the age of 30, this problem is seen more. At this age, the process of bone mass loss accelerates, due to which the bones become weak. New bones are formed slowly and old bones are destroyed quickly. This condition can seriously lead to problems like osteoporosis. Therefore, women should take special care of their bones.
Replenish calcium and vitamin D
Let us tell you that women need 1000 to 1200 mg calcium daily. For calcium, consume almonds, dairy products, green vegetables and fortified cereals. At the same time, for Vitamin D, include soya milk, tofu, green leafy vegetables and beans in your diet.
make a habit of sitting in the sun
Let us tell you that to overcome Vitamin D deficiency, sit in the morning sunlight for 10-15 minutes 2-3 times a week. It is very important for the absorption of calcium in the bones.
do regular exercise
Do light exercise for 30 minutes daily. Activities like yoga, walking, jogging, dancing and strength training strengthen bones and muscles.
Stay away from alcohol and cigarettes
Smoking and excessive alcohol consumption reduces bone density. Also, excessive amount of caffeine reduces the absorption of calcium. Limit your intake of tea and coffee.
maintain weight
Excess weight puts pressure on the bones, increasing the risk of bone loss. Adopt a healthy diet and exercise to keep your weight balanced.
get checked from time to time
Apart from this, let us tell you that to detect weak bones in time, get a bone density test done. The risk of osteoporosis increases due to reduced estrogen levels after menopause. Hormone replacement therapy can be helpful in this condition.
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