Women, during menopause, might be lack of estrogen. This causes bones to lose calcium and become weaker, putting them at risk for severe bone loss or osteoporosis. A lack of estrogen also increases risk of heart disease.
Osteoporosis causes bones to lose mass and density. As the bones become porous and brittle, the chance of fracture is greatly increased. Often there are no symptoms and a person only discovers that they have osteoporosis when they suffer a fracture.
However, there are steps you can do to prevent osteoporosis and heart disease, such as:
1. Get enough calcium to keep your bones strong. Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,500 mg per day. Get at least 30 minutes of physical activity on most days of the week. Try weight-bearing exercises, like walking, and running.
2. Eat healthy by including plenty of whole grain products, vegetables, and fruits in your diet. Choose a diet low in total fat, saturated fat, and cholesterol.
3. Maintain a healthy weight.
4. Control your blood pressure.
5. If you have diabetes, control and monitor your blood sugar levels.
6. Lower your cholesterol to the right level.
7. Dont Smoke if you smoke, try to quit.
8. If you drink alcohol, limit it to no more than one drink per day.
So, if you think that your menopause has begun, it is important for you to pay attention to the eight essential ways to prevent osteoporosis.
