Menopause is the transition between two important phases of a woman’s life: from the child-bearing years to their end, the cessation of menstruation. Complex hormonal changes occur during these 5 to 10 years. Understanding the many potentially-dangerous changes in your body chemistry will help you eliminate bone loss during menopause.
Menopause brings a drastic reduction in the vital hormone estrogen. Estrogen affects the absorption of calcium into the bones. Bones can become less dense, brittle and prone to breakage. This makes a woman more susceptible to fractures and broken bones.
BONE DENSITY SCANS
This is the time to begin having bone density scans every two years after the full cessation of your menstrual period. This diagnostic scan tracks the bone loss and may signal the need for bone density treatment medications that your doctor can prescribe.
You should begin to add a calcium supplement to your diet to avoid menopause-related bone loss. Above all, be sure to drink calcium-rich low-fat skim milk, and eat low-fat cheese and yogurt. Non-dairy drinks such as soymilk and almond milk are great for those whose digestive systems can’t tolerate lactose and are high in calcium. Dark green, leafy vegetables and broccoli are high in calcium as well. To guard against rapid loss of bone, avoid drinking sodas and carbonated beverages. These leach calcium from your bones, which heightens the loss of density when your body is most at risk.
Exercise can build bones and counteract menopause-related bone loss. Strength training—i.e., weight lifting, lunges, and push-ups— puts anti-gravity stress on bones. Recent research says that this increases the denseness of bone. Exercises such as walking, jogging, running and jumping also put that same type of “positive” stress on the bones to make them thicker and stronger.
Menopause is a time for change. But that doesn’t have to include menopause-related bone loss. Taking care of your bones after menopause will give your body a youthful posture and the ability to do what you want, regardless of your age.
Written by: Ruby Holder Moseley, FizzNiche Staff WriterSharing is Caring!