As women age, they often experience a decrease in estrogen levels, which can lead to a variety of symptoms, including mood swings, hot flashes, and bone-related issues. One common symptom is stiffness in the morning and difficulty touching toes, which may result from declining bone density. Bones require hormones to build new ones and break down old ones, and a decrease in estrogen levels can cause fluctuating hormones that can also lead to osteoporosis. Osteoporosis is a condition that weakens bones, making them more prone to fractures. Women are at a greater risk for osteoporosis than men due to the loss of estrogen, as women continue to produce testosterone.
Things you can do to make your bones stronger:
1. Do weight-bearing exercises: They can strengthen your bones and improve your overall health. These exercises involve using body weight or external weights like dumbbells to work bones in your legs, hips, and spine. Walking, dancing, jogging, hiking, and strength training are all excellent examples of weight-bearing exercises that can help improve your bone health. In addition to strengthening your bones, weight-bearing exercises improve blood circulation, mood, and heart health, making them a great addition to any fitness regimen.
2. Eat foods rich in calcium and vitamin D: Calcium is crucial for maintaining healthy bones, hearts, and muscles. It is especially important for women going through menopause, as they are at a higher risk of bone loss. Including calcium-rich foods such as milk, cheese, yoghurt, dark green leafy vegetables, soybeans, fortified foods, and beans can help meet your daily calcium needs.
Vitamin D is also essential for maintaining healthy bones as it helps absorb calcium and regulate blood levels of calcium and phosphorus. However, getting enough vitamin D from sunlight can be challenging, especially during winter. Therefore, supplementing vitamin D is recommended to ensure adequate intake of this essential nutrient.
3. Quit smoking & drinking: Both tobacco and alcohol consumption can hurt bone health. These habits can significantly reduce bone density and contribute to bone loss, ultimately leading to osteoporosis. Alcohol consumption, in particular, can interfere with the body’s ability to absorb calcium, cause hormone deficiencies, and increase the risk of falling. Therefore, it is advisable to limit or avoid tobacco and alcohol intake to maintain healthy bones.
4. Medication and hormone therapy if your doctor recommends: Your doctor may recommend medication and hormone therapy to manage your condition. These treatments are designed to help regulate your body’s natural functions and address any imbalances or deficiencies that may be causing your symptoms. By working closely with your doctor and following their guidance, you can ensure that you receive the proper treatment for your unique needs and achieve the best possible outcomes.