Bone Loss in Menopausal Phase: How Can You Reduce the Risks?
The menopause phase is an occurrence in a woman’s life that is biologically predetermined just like how menstruation is. If menstruation is the beginning of the monthly blood discharge cycle, menopause is the end of this cycle.
Menopause, just like menstruation, fluctuates a woman’s body hormones which cause symptoms such as hot flashes, night sweats, sleep disruption, and other symptoms. In addition to this, menopause also brings certain health risks, like osteoporosis, due to the changes in the hormones. Know more as we discuss women’s bone loss during menopause and how you can reduce the risk.
Get the right Nutrients
Since changes in your hormones will affect your body, you will need the proper nutrients for the said changes in menopause. Since estrogen levels decline during this phase of a woman’s life, the vitamin K present in your body which functions in bones will also decrease, including its role in adequately forming the bone protein which provides the framework of our bones.
With this said, most women do not get enough vitamin K, especially the bone-supporting forms vitamin K2 as MK-7. The vitamin K2 MK-7 is found in fermented foods like fermented soybeans, tofu, and is also found in aged cheese. Dark leafy vegetables will also be of help such as kale, spinach, and collards, which all contain vitamin K1. If it’s hard to get enough vitamin K through diet, then go for supplements.
Calcium is the most known need for healthy bones, and to cater your bone’s need in your menopausal phase, you should include green leafy vegetables, nuts, dried fruits, seeds, dairy products like yogurt, milk, and cheese in your diet.
Vitamin D is essential for strong, healthy bones and muscles. Without vitamin D, our bodies won’t be able to effectively absorb calcium, which is necessary for good bone health.
Good food sources to include to your diet are fish oil, eggs, and breakfast cereals fortified with vitamin D. However, it is difficult to get enough vitamin D from food alone, because of this, it is advised to consider taking a daily vitamin D supplement.
Staying Physically Active
Being physically active will help your body throughout your life. As per health practitioners, it is recommended that adults aged 19 to 64 to at least do a moderate-intensity activity for 150 minutes in bouts of 10 minutes or more each week.
With this said, you should avoid sitting for long periods like watching TV or sitting at a computer. When doing work that requires sitting for hours, take a minute to stretch your body or have a walk for a minute.
Additionally, weight-bearing exercises and resistance will be of help since mainly, it improves bone strength and helps prevent the development of osteoporosis.
Weight-bearing exercises are where your legs and feet support your weight. High impact weight-bearing exercises like skipping, running, dancing, and aerobics are great for strengthening bones, joints, and muscles which can be a part of your weekly 150 minutes of moderate intensity activity.
Resistance exercises are exercises wherein you use your muscle strength to work against resistance. It is where your muscles pull on your bones which boosts your bone strength.
This type of exercise includes press-ups and exercising with weights or using weight equipment at a gym. This exercise is recommended to be done twice a week if you can.
Reduce Physical and Emotional Stress
During the menopausal phase, enormous physical and emotional stress will be present due to the hormonal transition. In this case, stress causes our body to release higher levels of the fight-or-flight hormone cortisol, which can lead to increased cell death in bone-building cells.
Over time, excessive cortisol will weaken our bones, making osteoporosis, and other bone health problems happen. Because our bodies are particularly stressed during the transition, it is important to make time for stress reduction in our daily busy life.
No woman can get away with menopause which is why it is necessary to know the things that you need to know about menopausal phase so that you would be ready to take on any challenges or issues that comes along with it. Various health problems may occur during this season. However, no problem would be too severe if you are ready for it.
Which is why it is essential to be prepared. For instances, having a regular checkup with your doctor, having a healthy lifestyle like eating a proper diet and exercising daily. These are just one of the things that you can do to reduce bone loss and different health problems.
Lastly, medication like jinteli might be prescribed to you so make sure to look it up to know how it can help you throughout the phase. It can be bought with jinteli coupon so look out for those stuff as it can help you with finances.