Osteoporosis is characterized by weak, brittle bones that are at a high risk of fracturing due to falls or even mild physical trauma like coughing. It’s often thought that osteoporosis is inevitable for women who are of menopause age . And indeed, the work of preventing osteoporosis should ideally begin well before a woman enters menopause. However, it’s never too late to begin improving the health of your bones, even if you’ve already begun to experience menopause symptoms. To get started, talk to your provider about having a healthy menopause in Arlington Heights.
Healthy nutrition is a cornerstone of osteoporosis prevention. For a well-balanced diet, women should choose a variety of vegetables, fruits, whole grains, lean proteins, and low-fat or nonfat dairy products. A well-balanced diet can help women under 50 get 1,000 milligrams of calcium every day. Older women should aim for 1,200 milligrams of calcium daily for bone health. Vitamin D is also important for building strong bones. Women who are 70 or younger should get 600 units of vitamin D daily, while those who are older should get 800 units daily.
Regular physical activity is essential at every stage of life. Weight-bearing exercise strengthens bones as well as muscles. Some good examples of weight-bearing exercises include walking, stair climbing, jogging, tennis, dancing, yoga, and hiking. Strength training with weights or resistance bands is also a smart idea.
In addition to eating well and exercising regularly, you can make other healthy lifestyle choices to reduce your risk of osteoporosis. These include not smoking and limiting your alcohol consumption. Smoking is significant for bone health because it inhibits the ability of the bones to absorb calcium by interfering with the way the body uses vitamin D. Smoking also lowers a woman’s estrogen levels. At menopause, a woman’s estrogen levels have already begun declining considerably. Smoking will worsen this effect and further increase the risk of osteoporosis. Additionally, it’s widely recommended that women consume no more than one alcoholic beverage per day, if any. Consuming more alcohol than this may increase your risk of osteoporosis because it can act on the liver in a way that interferes with the activation of vitamin D. Alcohol can also affect the absorption of calcium.