Osteoporosis is a serious condition characterized by reduced bone density and quality, making bones more fragile and prone to fractures. Women in menopause are at particularly high risk of developing this condition due to changes in hormonal levels.
How does menopause affect bone tissue? With decreasing levels of estrogen, the primary female sex hormones, women begin to experience accelerated loss of bone mass. This typically occurs within the first 5-10 years after the onset of menopause. As a result, bones become more fragile and vulnerable to fractures, especially in the hips, spine, and wrists.
What can be done to prevent bone mass loss and reduce the risk of fractures during this stage of life? Here are some recommendations:
Nutrition:
A diet rich in calcium and vitamin D is essential for bone health. Foods such as milk, yogurt, cheese, salmon, sardines, as well as nuts and green vegetables, help maintain bone mass.
Physical Activity:
Regular exercise, especially weight-bearing and resistance exercises, promotes bone strength. This can include walking, running, dancing, aerobics, and weightlifting.
Avoidance of Harmful Habits:
Smoking and alcohol consumption can worsen bone health, so it is recommended to avoid them.
Regular Monitoring:
Regular bone density tests can help detect problems at an early stage and take necessary measures.
Medication:
In some cases, a doctor may prescribe specific medications to strengthen bones, especially when the risk of osteoporosis is high.
Considering that osteoporosis and fracture risk become more serious during menopause, it is important to take steps to preserve bone health proactively. A balanced diet, active lifestyle, and careful attention to one's health can help reduce the risk of developing this dangerous condition.