Bone Health During Menopause: 7 Foods That Can Help Lower Osteoporosis Risk
In menopausal women estrogen levels decline drastically
Menopause is a normal part of ageing in women which marks the end of menstrual cycle. During menopause, the body experiences a significant hormonal shift which can cause several unpleasant symptoms like hot flashes, vaginal dryness, sleep problems, brain fog and mood changes.
In menopausal women estrogen levels decline drastically. Estrogen plays a crucial role in maintaining bone density by inhibiting bone resorption (the process where bones are broken down). When estrogen levels drop, this balance is disrupted, leading to an increase in bone resorption and a decrease in bone formation, which can result in weaker bones and an increased risk of osteoporosis. Therefore, it is of utmost improtance for menopausal women to eat right for healthy bones.
Here we list some of the common foods you must avoid to manage excess belly fat when going through menopause.
In a recent Instagram post, Nutritionist Lovneet Batra has shared a series of informative picture messages addressing the issue of weight gain during menopause.
Vitamin D is one of the essential nutrients that women need during menopause. It helps the body absorb calcium, which is vital for maintaining healthy bone. It contributes to overall bone health and may help counteract some of the bone loss that occurs during menopause.
To reduce the risk of osteoporosis during menopause, women should focus on incorporating foods rich in calcium and vitamin D into their diets. Here are some food sources:
Additionally, foods rich in magnesium (like nuts and seeds) and vitamin K (found in leafy greens) can support bone health as well. Maintaining a balanced diet with these nutrients can significantly lower the risk of osteoporosis in women during menopause. Regular weight-bearing exercise and lifestyle modifications, such as avoiding smoking and limiting alcohol, can also promote overall health during menopause.
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