Osteoporosis is a health condition that weakens the bones and is common among women who have gone through menopause. When you go through menopause, your estrogen levels drop and your bones break down easier. However, it is possible to reduce your risk of developing osteoporosis by making several lifestyle changes.
Include Calcium in Your Diet
One of the most effective ways to lower your risk of developing osteoporosis is increasing your calcium intake. Calcium helps build strong bones, making them less susceptible to fractures. Women who are 51 and older should consume 1,200 mg of calcium every day. You can receive calcium from several food sources, including milk, yogurt, cheese, salmon and dark green vegetables.
Staying active after menopause will not just prevent unnecessary weight gain. It can also make your bones and muscles stronger, reducing your risk of osteoporosis. Remember to include strength training exercises in your routine, as they can help considerably with preventing bone loss. If you are new to strength training, you may want to have a personal trainer show you how to do the exercises correctly.
Consider Estrogen Therapy
Estrogen protects against bone loss, but women lose a considerable amount of this hormone after menopause. Undergoing estrogen therapy can help you restore some of the estrogen you've lost. However, this therapy carries risks, so doctors only recommend it to women who have a high risk of developing osteoporosis.
Smoking tobacco does more than increase your risk of lung cancer and heart disease. It also prevents your body from producing a sufficient amount of estrogen, making you susceptible to bone loss. Make the effort to quit this habit to protect your bones and improve your overall health.
Alcohol can keep your body from absorbing calcium properly, so it is not a good idea to drink too much of it. Women should not drink more than one alcoholic beverage a day.
Look at Your Medications
Some medications increase your risk of bone loss, including loop diuretics, antacids and phenobarbital. If you are currently on any medications that cause bone loss, you should talk to your doctor about lowering your dosage or changing your medication completely.
The idea of developing osteoporosis is scary, but you can take the proper steps to lower your risk. If you have a higher risk of developing this health condition, you should visit your doctor frequently for checkups. Visit a site like http://www.rethinkosteoporosis.com for more help.