How To Control Osteoporosis During Menopause

Osteoporosis is a disease that affects the bones and is caused by the decrease of the tissue that forms them.

It is mainly related to elderly people and in women who have gone through menopause.

Controlling osteoporosis during menopause is essential to enjoy better health and overall well-being.

This disease weakens the bones, making them brittle and prone to breakage. The bones of the wrist, hip, or spine are the ones most at risk of breaking.

During menopause, the production of the hormone estrogen decreases, which accelerates osteoporosis. This increases the importance, but also the complexity to control this ailment.


Risk Factors for Osteoporosis

• Advanced age. Once we turn 30, our body stops absorbing calcium. As the years go by, the amount of calcium can be reduced if food is deficient.
• Early menopause. Some women face early menopause due to surgeries and medical treatments.
Although these treatments usually seek to prevent anemia and similar problems, they can trigger osteoporosis.

• Heritage. It is important to control osteoporosis during menopause if your family has a history of bone fractures and wear during this stage.
• Remember that one of the best ways to predict your future is to see your family.

• Feeding. Is your diet not varied or rich in calcium? In this case it is a good idea to include more dairy products to control osteoporosis during menopause.
• It does not matter how old you are: problems can always appear in the bones and they are never grateful.


How to control osteoporosis
Once you know the existence of the disease in the body, it is best to do everything possible to control osteoporosis.

It would be best to start care when you are not yet or you are not suspected of being at risk for it.

In either case, the recommendations are the same:

1. Performing Exercise
Ideally, exercise is a habit in your life before you are diagnosed with osteoporosis or reach menopause.

Having an exercise plan will be favorable to your health. Simply do simple activities such as walking for 30 minutes a day.

In case your bones are presenting fractures try to avoid very complicated exercises or with weights that are too big.

The exercise fulfills several objectives:

• Strengthen your bones and muscles.
• Helps control the loss of bone mass.
• It reduces some of the discomfort associated with menopause.

2. Balanced feed

During childhood and until the age of 30 our bones develop and acquire calcium naturally. That is why having a good and healthy diet that helps protect them will be essential to prevent and control osteoporosis.

To have strong bones requires a diet rich in calcium and your recommended daily intake is 1000 mg.

Some foods that have calcium are:

• Dairy products
• Eggs
• Green vegetables
• Salmon
• Sardines
• Similarly, vitamin K, on ​​the other hand, prevents fractures during menopause.

Some foods that contain it are:

• Grapes
• Kiwis
• Avocados
• Healthy Oils

3. Consume vitamin D
When we talk about osteoporosis and how to avoid it we always think about calcium. However, vitamin D is just as important.

Vitamin D allows the absorption of calcium in the body and is easy to obtain, it suffices to be exposed to sunlight for about 10 minutes daily.

You can also get it from food of animal origin:

• Tuna
• Salmon
• Beef
• Liver
• Cheese
• Egg

4. Healthy lifestyle
Habits such as alcohol or tobacco use should be eliminated as soon as possible.

In case you can not live without a beer during the weekend or that the addiction to tobacco is so serious, try to leave the habits little by little.

Consuming these products causes less estrogen production in the body. Thus, by avoiding them, the control of osteoporosis is helped.

Exercise will also help your bones become stronger. However, it is advisable to incorporate the exercise into your life well before the time comes to control osteoporosis by menopause.

5. Prevent accidental falls

Although difficult, avoiding an accidental fall is essential for a person suffering from osteoporosis.

By having fragile bones, these are prone to break easily without regard to the type of fall or stroke.

It is advisable to adapt your home to avoid falls and control osteoporosis by keeping the areas in which you live in order, with good lighting and light colors.

In some cases also can be installed bars in the bathroom and other areas.

Having Osteoporosis Should Not Change Your Quality of Life
Osteoporosis is a disease that can lead a normal life whenever you follow the treatment and avoid sudden sports or falls.

Consistency in the treatment of osteoporosis is fundamental and strictly necessary to maintain your well-being.


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