As you age, your bones naturally become weaker. This is especially true for women after menopause when the levels of oestrogen, a hormone that helps protect bones, decline. As a result, women are more likely to develop osteoporosis, which is a serious condition and can even lead to disability and death.
Prevalence of Osteoporosis
A study titled Prevalence and Predictors of Osteoporosis and Osteopenia in Postmenopausal Women of Punjab, India published by the International Journal of Environmental Research and Public Health stated that there are 61 million individuals in India who have been diagnosed with osteoporosis, with women accounting for 80% of this total. However, there are things you can do to help improve your bone density and reduce your risk of developing osteoporosis. To know more about it, we spoke to Dr Lepakshi Dasari, Consultant Gynaecologist and Laparoscopic Surgeon, Yashoda Hospitals, Hyderabad.
Also Read: Osteoporosis In Women: Rheumatologist Explains Steps To Prevent
Ways to Improve Bone Density After Menopause
There are several things you can do to help improve your bone density after menopause. These include:
Eating A Healthy Diet
"A diet that is rich in calcium, vitamin D, and protein is essential for maintaining strong bones," suggested Dr Dasari. She provided examples, mentioning that dairy products, leafy green vegetables, and fortified foods are among the sources rich in calcium.
If you are not getting enough calcium from your diet, you may need to take a supplement. Talk to your doctor about how much calcium you need and what form of calcium supplement is right for you.
"Vitamin D is found in fatty fish, egg yolks, and fortified milk. Protein can be found in meat, poultry, fish, beans, and dairy products," she added.
Additionally, sunlight helps your body produce vitamin D, which is essential for bone health. Aim to get 15-20 minutes of sunlight exposure on your arms and legs most days of the week.
Doing Regular Exercise
"Weight-bearing exercises, such as walking, running, and dancing, help to strengthen bones," said Dr Dasari. She suggested that incorporating strength-training exercises, such as weightlifting, into your routine can assist in building bone mass. It is advisable to strive for a minimum of 30 minutes of moderate-intensity exercise on most days of the week.
Also Read: Osteoporosis Is More Common In Women, Expert Explains Ways To Prevent
Quitting Smoking
"Smoking is a major risk factor for osteoporosis. If you smoke, quitting is one of the best things you can do for your bone health," she added.
Limiting Alcohol Intake
"Excessive alcohol consumption can weaken bones. If you drink alcohol, do so in moderation," suggested Dr Dasari.
Getting A Regular Bone Density Test
If you are at risk for osteoporosis, your doctor may recommend that you get regular bone density tests. "These tests can help to identify early signs of bone loss and allow your doctor to start treatment as soon as possible," explained the doctor. If you have osteoporosis, your doctor may prescribe medication to help slow the progression of the disease.
Conclusion
By following the tips, you can help to improve your bone density and reduce your risk of developing osteoporosis after menopause. By making lifestyle changes now, you can help to keep your bones strong and healthy for years to come.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for a thorough diagnosis and treatment.]
