How to strengthen bones during menopause | Menopause and Bone Loss | Bone health | మెనోపాజ్ కోసం టాప్ విటమిన్లు ఏమిటి ? | health video | health tips | Dr GPV Subbaiah | Spine surgeon
1. Get enough calcium and vitamin D: Calcium and vitamin D are essential for maintaining strong bones. As women age, their bodies absorb less calcium, which can increase the risk of osteoporosis. It's important to include calcium-rich foods in your diet, such as dairy products, dark leafy greens, and calcium-fortified foods. Additionally, make sure to get enough vitamin D through sunlight exposure or supplements.
2. Engage in weight-bearing exercises: Weight-bearing exercises, such as walking, jogging, and dancing, can help strengthen bones by putting stress on them and stimulating bone growth. Aim for at least 30 minutes of weight-bearing exercise, three times a week.
3. Incorporate strength training: As we age, we naturally lose muscle mass, which can weaken bones. Strength training exercises, such as lifting weights or using resistance bands, can not only help build muscle but also strengthen bones.
4. Quit smoking and limit alcohol consumption: Smoking and excessive alcohol consumption can contribute to bone loss. It's important to quit smoking and limit alcohol intake to promote bone health.
5. Consider hormone replacement therapy: For some women, hormone replacement therapy (HRT) can help protect against bone loss during menopause. This therapy replaces the hormones that decrease during menopause and can also help with other symptoms like hot flashes and mood swings. Talk to your doctor about whether HRT is a good option for you.
6. Increase intake of bone-healthy foods: Certain foods can help promote bone health during menopause. These include foods rich in omega-3 fatty acids, such as salmon and sardines, as well as foods high in magnesium, such as nuts and seeds.
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Dr GPV Subbaiah
MBBS, MS (Ortho),
Fellow in spine surgery (Switzerland, Sweden, Germany & France)
Associate Clinical Director (Spine Surgery)
CARE Hospital
Address: Old Mumbai Hwy, near Cyberabad Police Commissionerate, Jayabheri Pine Valley, HITEC City, Hyderabad, Telangana 500032
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