Menopause occurs when there is not enough supply of estrogen in the body. With the absence of this important hormone in a woman’s body, there are lot of adjustments to be done and changes to prepare for.
Studies show that the loss of estrogens accelerates bone loss in the span of five to eight years. One of the most common areas affected by the loss of estrogen in the body is the skeletal system—specifically the bones that lead to osteoporosis. Osteoporosis, as defined, pertains to the thinning of the bones. As the bones become thinner and thinner, it becomes weaker and breaks more easily. The bones that are often affected include those of the spine, wrists, and hips.
COMBATING OSTEOPOROSIS CAUSED BY MENOPAUSE
As women grow older and older, risks of having osteoporosis becomes greater. Studies show that aside from aging, more and more women and men suffer become prone to osteoporosis especially if he/she has a family history of osteoporosis, fair skinned like blonds and red heads, engage in low calcium diet, lives a sedentary or physically inactive, underweight, obese, smokers and those with serious illness and disease.
In order to avoid, or at least, lessen the burden of having osteoporosis, here are some recommended lifestyle changes that you can do by yourself.
1. Have enough calcium in your body. In order to reduce the risk of osteoporosis, men women alike should start taking about 1,000 mg of calcium every day that is equals to about three serves of dairy food. Calcium is naturally found in various foods and can also be added in powder form. Having enough calcium supply in your diet will ensure strengthened bones. Aside from eating foods rich in calcium, taking in calcium tablets can also support your calcium supply. For those who are drinking calcium to avoid further osteoporic problem, bear in mind that you should reach a total daily intake of 1,000 milligrams daily before menopause and 1,500 milligrams daily after menopause.
2. Physical activity is quite crucial to avoid further complications of osteoporosis. Recent studies show that people with or without osteoporosis can also benefit from spontaneous physical activity. Doing regular exercises like walking throughout your life can help in the reduction of osteoporosis risks because it reduces the rate of bone loss while protecting the remaining bone tissues. Experts say that the required minimum exercise for people who are suffering with osteoporosis is still unknown, but physical activity of 15 to 60 minutes at least thrice a week in highly recommended. Here are some of the general recommendations for exercise approved by most experts.
- Make sure that you have visited your doctor or health care provider before you start any exercise program.
- If you are already suffering from osteoporosis, avoid high impact activities or those exercise requiring sudden and forceful movements.
- Light weight-bearing exercises such as walking, dancing, and weight training are generally recommended.
- Make sure that you can sustain the frequency of your physical activity.
- Take strength training at least once or twice a week to prepare your body to more strenuous physical activities.
- Choose exercises that flexibility exercises or stretching.
- No matter how you love the water, avoid swimming because it’s not a weight bearing exercise. The buoyancy of the water will only counteract the effects of gravity and will be more difficult for you to maintain your balance.
- Choose exercises that will help you reduce bone loss, improve your muscle strength, balance, and fitness so the incidence of falls and fractures will be lessened.
Indeed, there is no easy way to address osteoporosis. Being a complex condition involving hormonal, lifestyle, nutritional, and environmental factors, osteoporosis can only be cured through proper exercise, diet, and supplements. Aside from these, medical preventions and treatments such as hormone therapy (HT), Bisphosphonates, selective oestrogen receptor modulators (SERMs), potential therapies like Tibolone (Livial) and parathyroid hormone are available today.
by: Nathalie Fiset
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