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Friday, June 14, 2024

How to Prevent Postmenopausal Osteoporosis

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Women are simply more susceptible to developing osteoporosis than men. It is especially after menopause that this bone disease usually appears, and it’s what doctors are referring to as postmenopausal osteoporosis.

Unfortunately, there is no treatment available for postmenopausal osteoporosis. In other words, once it’s there a woman who is diagnosed with it has no choice but to learn to live with it for the rest of her life.

The good news is postmenopausal osteoporosis is something that can be kept from striking. Before hitting menopause, a woman may do certain steps to lower her risk of developing the said disease of the bone.

If you are not yet in your menopausal stage and you want to keep your bones strong once you hit that chapter in your life, here are some of the things that, according to doctors, can help keep postmenopausal osteoporosis at bay:

Eat Calcium-Rich Foods

Milk, cheese, yogurt, sardines, kale, broccoli and watercress are some of the best food sources of calcium, which is a bone-strengthening mineral. So make sure that your everyday diet consists of enough calcium-rich foods.

Women 50 years old and below should get 1,000 mg of calcium daily. If you feel that your daily diet is not providing that much calcium, talk to your doctor about taking supplements.

Reduce Alcohol and Coffee

Doctors are not so sure what it is about too much alcohol intake that makes it cause bone weakening. Although the exact mechanism is unknown, consider drinking alcohol moderately to fend off postmenopausal osteoporosis.

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It’s also a good idea for you to reduce your intake of coffee as its caffeine content is proven to weaken the bones, too. Needless to say, you should also limit your consumption of other caffeinated beverages.

Avoid Sodas, Too

Make sure that you steer clear of sodas because their high sugar content can cause issues with your insulin levels, which can contribute to the development of postmenopausal osteoporosis in the future, according to experts.

But it’s not just sodas that you should dodge, but other beverages and also foods that contain a lot of sugar. Eat considerably less sweets today and your menopausal life in the future won’t be bitter.

Quit Cigarette Smoking

Are you a smoker? Then the best time for you to ditch this habit is now while you’re not still entering the menopausal stage. Otherwise, you are risking developing postmenopausal osteoporosis in the future.

We all know that there are so many health issues that can stem from cigarette smoking, and the weakening of the bones is one of them. Turn your back on smoking to keep your backbone and other bones in your body strong.

Exercise Regularly

Something as simple as walking and riding a bicycle regularly is enough to keep your bones strong, experts say. And so by exercising on a regular basis, you can reduce your risk of suffering from postmenopausal osteoporosis.

The impact that the joints get each time you exercise actually makes your bones strong. Hate the thought of exercising on a regular basis? Then just do your best to stay physically active.

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Reduce Weight

Another reason why you should get your regular dose of exercise is to get rid of excess pounds. You don’t want to be overweight because, doctors say, it’s something that can put you at a higher risk of osteoporosis.

So before you hit your menopausal stage, start dropping those unwanted pounds. Besides, it’s not just postmenopausal osteoporosis that you will be able to dodge by doing so, but so many others, too, from diabetes to heart disease.

Before you go: Don’t forget to share this article on your different social media sites to let your female friends know, too, how they can keep postmenopausal osteoporosis from bugging them in the future!

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