Menopause (the natural ending of periods seen during the age of 45-55) can raise the risk of developing osteoporosis, a condition in which bones become thin and may fracture easily. Menopause speeds up bone loss during post-menopausal stages. It will be imperative for post-menopausal women to exercise daily, eat a diet loaded with calcium-rich foods, and avoid smoking.
Preventing bone loss is a matter of concern for women during menopause and post-menopausal stages. “Osteoporosis can be described as porous bones. It is a progressive condition in which one's bones tend to weaken and are more likely to fracture or break. Menopause is the common cause of osteoporosis. The drop in estrogen levels at the time of menopause can lead to bone loss. Postmenopausal women will have osteoporosis (a disease that weakens bones), and most will suffer a fracture during their lifetime. Fractures (broken bones) cause pain and decreased mobility. Fractures are linked to reduced quality of life and increased mortality. Osteoporosis tends to progress without any symptoms or pain,” said Dr. Nilima Mantri, Gynecologist, Apollo Spectra Mumbai.
Dr. Rakesh Nair, Consultant Knee Replacement Surgeon at Zen Multispeciality Hospital, “There is a direct relationship between low estrogen levels during perimenopause and menopause and osteoporosis. As women near their menopause, estrogen and progesterone levels start falling. The bones support the body and help one to move. Estrogen is essential for maintaining bone strength. Low levels of estrogen can lead to the development of osteoporosis.”
“To avoid bone loss due to osteoporosis during menopause, eat foods containing calcium. Opt for dairy products, spinach, kale, cabbage, broccoli, Brussels sprouts, chia seeds, almonds, tofu, figs, soy, avocado, asparagus, green beans, sesame seeds, celery, broccoli, and pumpkin seeds. Drink milk on a regular basis, and maintain adequate vitamin D levels by taking supplements as suggested by the doctor. Do weight-bearing exercises under the guidance of a fitness trainer. Physical activity will improve muscle strength, balance, and fitness, and also reduce falls and fractures. Avoid smoking, alcohol, and caffeine that can make your bones brittle. Say no to high-impact activities and include flexibility exercises or stretching in your fitness routine. Try to adhere to a healthy lifestyle to avoid bone loss during menopause," concluded Dr. Mantri.
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