Decreased Estrogen And Brittle Bones

Osteoporosis is a disease that causes the bones to break or fracture easily. Menopausal women are at a higher risk due to a decrease in estrogen levels. To improve bone mass and density, lifestyle changes and dietary improvements may help.

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Making healthy lifestyle changes

For people living with osteoporosis, incorporating lifestyle and diet changes is essential to reduce risk. Lifestyle changes include eating healthy, exercising, reducing alcohol and caffeine, and quitting smoking. Dietary changes can also help prevent this common condition from occurring or worsening. With the right combination, osteoporosis can be adequately managed.

Vitamins and minerals

A healthy diet with enough fruits and vegetables is also highly advised. Vitamin D and calcium deficiencies are risk factors for osteoporosis, so getting enough of each is essential. Dairy products and fatty fish are good dietary sources. Some people choose to take vitamin D and calcium in supplement form. Always review any supplements with a healthcare provider before purchasing and ensure the correct dose is taken.

Strengthen those bones

Physical activity is essential at any life stage to keep bones healthy and stable, but especially during menopause. Try doing exercises such as hiking, running, jogging, dancing, and lifting weights. When muscles work against gravity during activities, bones become stronger.

Limit alcohol and caffeine

Many people enjoy an occasional cup of coffee or glass of wine, but these drinks may have a negative effect on bone density. Caffeine is known to be a risk factor for osteoporosis, so avoiding or limiting caffeine is a good option. Too much alcohol intake can also have an impact on bone health. Studies showed prolonged alcohol intake can cause reduced bone density and negatively impact bone cell activity.

Quit smoking today

Menopausal women who smoke are more prone to developing osteoporosis. Studies showed that smoking cigarettes can cause bone loss and fractures. Additionally, smoking alters hormone levels which then have an impact on overall bone health and function. The good news is that quitting smoking can reverse bone damage over time.

Managing life with osteoporosis

A vital aspect to consider when living with osteoporosis is fall prevention. Be careful walking inside or outside the home, turn the lights on, and keep the floor clear of clutter. With the proper lifestyle and diet, brittle bones don’t have to be a concern.

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