6 Effective Ways To Care Of Your Bones During Menopause

Menopause is a critical phase for the body. Pre-menopause, osteoporosis and menopause are directly related. Here are effective ways to care Bones during Menopause.

The sharp decline in estrogen levels leads to rapid bone loss, thus making a person severely susceptible to musculoskeletal problems.

Here are 6 ways in which a person can maintain the health of their bones as well as muscles while going through menopause:

· Have milk: Milk is an excellent source of calcium and vitamins like B12. Therefore, it is a must to include in the diets. It prevents losing bone mass. Many health experts also recommend having Cheese, a milk product heavy in calcium and protein.

It is highly recommended to vegetarians.

· Increase intake of lean meats that are a good source of protein: Many health experts suggest making fish, chicken, and eggs a part of the diet regime. They are very good sources of protein and good for health.

· Avoid food items that make bones brittle: Caffeine, and alcohol are two food items that make the bones of a person brittle. For those who smoke, sufficient oxygen-rich blood does not reach the muscles making the workout a short affair and a tiresome process as well.

· opt for stretching exercises: “Stretching ensures proper mobility of all the limbs and maintains flexibility of bones.”, said Dr. Amitinder Singh Dhaliwal, a senior physiotherapist at Aldergrove Physiotherapy and Rehab Centre. Yoga includes effective stretching exercises and deep breathing exercises that make a person physically fit to go through this physical phase.

· No high-impact activities: According to Dr. Dhaliwal, “Doing jumping jacks, jogging at the same spot, squat jumps, and many others are definitely good for the health, but won’t be recommended to those women who are going through the menopausal phase. These can cause excessive pressure on joints, muscles as well as ligaments, thus making the process painful.”

· Have a diet that aids in improving estrogen levels: Flax seeds, dark chocolate, as well as soybeans, and other legumes help in improving estrogen levels.

During the phase of menopause, hormonal imbalance is very common and in case symptoms worsen, seeking professional help is a must. Owing to hormonal changes in the body that have a direct impact on behavior patterns of a person, it is vital to take care of one’s mental health and seek help if and when needed.