Ladies, Beware of Fractures Article-Menopause

The female body undergoes a sea of change during menopause. The entire balance of hormone levels goes for a toss as the production of oestrogen starts falling. This hormone is responsible for . With decreased oestrogen level, the bone density takes a severe hit. During menopause women lose up to 20% of their bone density, and sometimes more, which often results in osteoporosis. Thus, women who are nearing menopause need to take special care to prevent fractures. Here are some things you can do to protect yourself from fractures better.

Tread carefully

It is important that post menopause you have to be extra careful while walking as well as in your day to day life. The most effective primary way of prevention of fracture is to prevent a fall. Wear comfortable shoes which have a good grip and a strong sole. Change your shoes immediately once the grip starts getting worn out. If you live in a house which does not have carpeted floors, it is important to add the necessary modifications to make your floor less slippery. Use good quality anti slip rugs for your bathroom and get bath mats to increase the friction and prevent a fall. Make sure that you mop up any water on the floor to avoid any risk of slipping.

Improve your lifestyle

It is important that you improve your to keep yourself healthy. Consume a fiber, calcium and mineral rich diet. Include milk and other dairy products, fruits, vegetables, leafy vegetables like spinach, kale etc. and more whole grains in your diet. Not only do these help you keep your entire system healthy, it also strengthens your bones. Include more citrus fruits to increase your intake of antioxidants. It is also important to drink plenty of water to flush out toxins from the body. Reduce your consumption of alcohol and fat rich foods because they can lead to weight gain which make you more prone to fractures.

Start working out

Excess weight can be a huge risk when it comes to the post menopause body since it puts an additional pressure on the bones, making them weaker and increasing chances of arthritis, osteoporosis, bone deformity and even fracture. Start yourself on a work out plan because being overweight increases your chances of fracture in case of a fall or injury. Refrain from heavy work out like weight training without proper consultation. For beginners some light workout such as free hand exercise, yoga, brisk walking, running etc. is perfect. It is important to maintain a regular work out schedule for the best result.

Take necessary supplements

Dietary supplements are a great way of making up for the deficiency that menopause puts your body through. Take calcium supplements for healthy and stronger bones. Various kinds of vitamin and mineral supplements are also available which help you make up for the loss of these nutrients. You can also start on a course of hormone supplements such as which helps you maintain a healthy hormone levels to counter the sudden surge of hormones caused by menopause. It helps slow down the effects of menopause and gives the body enough time to acclimatise itself to the change.

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As your body approaches menopause, it is important to take special care of your bones. Regular health checkups and treatment is important for proper bone health.

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