Peri Menopause Symptoms |
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COMBATING OSTEOPOROSIS CAUSED BY MENOPAUSE As women grow older the risk of having osteoporosis becomes greater. Studies show that aside from aging, more and more women become prone to osteoporosis especially if she has a family history of osteoporosis, fair skinned like blonds and red heads, have a low calcium diet, live a sedentary or physically inactive life, are underweight or obese, and smokers. In order to avoid or at least lessen the chances of 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, women should start taking about 1,000 mg of calcium every day. Calcium is naturally found in various foods and can also be added in powder form or tablet 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 problems, 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 can help in the reduction of osteoporosis risk 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 three times a week is 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, such as running or jogging. - 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 for more strenuous physical activities. - Choose exercises thatt have flexibility exercises such as stretching. - No matter how you love the water, avoid swimming because it is not a weight bearing exercise. The buoyancy of the water will only counteract the effects of gravity. - 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. 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.
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