Introduction
Girls’s well being, notably throughout perimenopause, the organic change from reproductive age to menopause, locations a excessive precedence on bone well being. Girls undergo substantial hormonal adjustments presently. The hormones progesterone and oestrogen start to fluctuate and finally fall in focus. These hormones are important for sustaining bone well being throughout menopause, and when they’re depleted, ladies usually tend to develop osteoporosis and lose bone density. Different components similar to age, genetics, way of life components (similar to smoking and a sedentary way of life), and particular medical issues or medication may have an effect on bone loss throughout perimenopause.
It’s important for ladies to take precautions to guard their bone well being throughout perimenopause and past.
The excellent news is that defending your bone mass is simpler than you suppose. Robust and wholesome bones may be maintained with the fitting information and care.
On this publish, let’s have a look at some ideas to enhance bone well being throughout this time.
Lowering the danger of poor bone well being throughout perimenopause
1. Get sufficient calcium: Girls over 50 ought to goal to eat about 1200 mg of calcium per day. Meals which are probably excessive in calcium embody dairy merchandise, leafy greens, and fortified meals like orange juice.
2. Get enough vitamin D: Vitamin D helps the physique take up calcium. Girls over 50 ought to goal for 600-800 IU of vitamin D per day. Meals excessive in vitamin D embody fatty fish, egg yolks, and fortified meals like milk.
3. Train: Common weight-bearing workouts like strolling, jogging, and weightlifting assist to construct and strengthen your bones.
4. Give up smoking: Research have demonstrated that ladies who smoke are extra susceptible to growing osteoporosis, in contrast with ladies who don’t smoke.
5. Restrict alcohol: Extreme alcohol consumption can negatively impression bone density and enhance the danger of falls.
6. Reduce caffeine intake: An excessive amount of caffeine can intrude with calcium absorption.
7. Eat a balanced eating regimen: A eating regimen wealthy in fruits, greens, entire grains, and lean protein can assist assist bone well being.
8. Get common bone density screenings: Girls over 50 ought to get common bone mineral density (BMD) screenings each two years.
9. Think about hormone remedy: Hormone remedy can assist keep bone density in some ladies. Speak to your physician to see if it’s best for you.
10. Handle stress: Power stress can intrude with bone well being. Training stress-reducing actions like yoga or meditation can assist.
Meals to enhance bone well being throughout perimenopause
There are a number of meals that may assist enhance bone well being in ladies throughout perimenopause:
1. Dairy merchandise: Milk, cheese and yoghurt are all excessive in calcium, which is crucial for constructing and sustaining sturdy bones.
2. Leafy greens: Greens similar to spinach, kale and collard greens are excessive in calcium, in addition to different vitamins similar to vitamin Ok, which helps assist bone well being.
3. Oily fish: Fish similar to salmon and sardines are excessive in vitamin D and omega-3 fatty acids, each of that are essential for bone well being.
4. Fortified meals: Meals similar to orange juice, cereals and bread are sometimes fortified with calcium and vitamin D, making them a handy option to get these vitamins.
5. Nuts and seeds: Almonds, sesame seeds and chia seeds are all excessive in calcium and different vitamins that assist bone well being.
6. Beans and pulses: These plant sources of protein are additionally excessive in calcium and different vitamins similar to magnesium, which is essential for bone well being.
7. Fruit and veggies: Fruit and greens are essential for total well being and may present vitamins similar to vitamin C, which helps within the manufacturing of collagen, a protein that’s essential for bone well being.
Closing Ideas
Among the finest methods to guard your bones is to get sufficient calcium and vitamin D in your eating regimen. You may get calcium from dairy merchandise, inexperienced leafy greens and fortified meals similar to orange juice. You may get vitamin D from fortified meals similar to milk and yoghurt, or from publicity to daylight. As well as, lowering your threat of falling through the use of a cane or strolling body, if wanted, can assist stop fractures.
Lastly, it’s strongly suggested that you just converse along with your physician about any points referring to your bone well being or your threat components for osteoporosis. Your physician can decide your bone density and, if any, the tempo of bone loss by way of a bone density check. The physician can decide after the examination whether or not you may want treatment to help gradual the bone loss.
