Everyone loses bone density as they age, but if you’re a woman this process will accelerate when you enter menopause. This is because oestrogen helps to build bone wellness, and so as menopause lowers the levels of this hormone in your body, you can experience bone loss as a result.
However, the good news is that osteoporosis doesn’t have to be inevitable, and there are things you can do to shield your bones from this disease. When you get down to basics, protecting your wellbeing from osteoporosis comes down to getting enough vitamin D and engaging in weight-bearing exercises, and this bone-protecting should remain the same throughout your life. Yet when you get older, there are additional factors to consider.
Firstly, if you are yet to start menopause, your focus should be on attaining and maintaining as much bone mass as possible. Not only is it common sense, but it has been scientifically proven that the more bone mass you have as you enter menopause, the less likely it is that you will develop osteoporosis. It is also both scientifically proven and common sense that you should avoid cigarettes and too much alcohol, because, if nothing else, both decrease your bone mass.
You should also be getting the recommended amounts of calcium and vitamin D every day. Dairy products are a rich source of calcium, or else you can get both of these necessary bone-builders in supplement form. Low-fat dairy products are a good idea, especially if your cholesterol levels are a little bit high, and you can get foods that have been fortified with calcium and vitamin D, such as orange juice.
Regularly performing weight-bearing exercises is vital if you want to protect your bones. Not only does exercise stimulate the cells in your bones that are responsible for building bone mass, exercise also inhibits the other cells that cause bones to break down. Don’t be afraid to re-evaluate your exercise regimen, as you may need more exercise to keep from losing ground as you age. If you haven’t already done so, why don’t you incorporate weights into your routine? Also, taking up tai chi or another exercise that improves balance and coordination can help you to prevent falls.
Your bone loss tapers off once you reach 65, but you will still be losing bone so the previous suggestions still apply. If you are concerned about your risk of osteoporosis, and are aged 60-65, or over 40 and at high risk of the disease, talk to your doctor about whether you should have a bone density test and if you should take a preventive medication.
Comments are closed.