Contents
To begin with – why osteoporosis most often affects women in the perimenopausal period? This is due to the decrease in the production of sex hormones and the deterioration of calcium absorption. Menopause is a problem affecting mature women around the age of 45. This process is associated with a decrease in the production of estrogen by the ovaries. Estrogens, in turn, have bone-protective properties. Their smaller amount is associated with an increased process of bone destruction. As a consequence, there is a loss of bone mass, which is estimated at an average of 2-3% per year.
Diagnostics
The earlier women are diagnosed with osteoporosis, the more likely it is to slow down its progression. Early detection makes it possible to start prophylaxis preventing the development of the disease. For women, the onset of menopause should already be a signal to examine the bones. The test that will be helpful here is densitometry, i.e. a bone density test. They should be performed at least once a year from the age of 35.
Low body weight
If densitometry does not confirm bone problems and you still feel ailments, it is worth asking your doctor for a measurement on the so-called FRAX calculator. Osteoporosis is a disease associated with low body weight, so people with a low BMI should start early prevention. Other factors associated with osteoporosis include smoking, alcohol consumption, steroid therapy and rheumatoid arthritis.
Vitamin D3 and calcium – to prevent
Taking preparations with vitamin D3 and enriching the diet with products that are a source of this vitamin is the easiest way to prevent the development of osteoporosis. It is worth reaching for preparations that will contain vitamin D3 together with calcium. Their action complements each other: calcium is the basic building block of bones and vitamin D3 supports its absorption.
Diet
Your daily diet should include calcium-rich foods. During the day, we need about 1000 mg, which is the equivalent of 3 glasses of milk and 200 g of low-fat cottage cheese. However, it should be remembered that some vegetables and stimulants are rich in oxalates, which reduce the absorption of calcium. Therefore, when using a diet rich in calcium, they should be avoided. Vegetables: spinach, sorrel, rhubarb, botwinka. Stimulants: coffee, tea, sour wine.
Snacks for healthy bones
It is recommended to reach for a handful of nuts or almonds every day. They are an excellent source of calcium and magnesium that stimulate bone-forming cells. In addition, they have vitamin D activating properties that improve the transport of calcium to and from the bones.
Physical activity
If the bones are constantly stressed, they become stronger. That’s why exercise is so important. If we don’t feel like going to the gym, we can start with a walk. 3 times a week we should go for a walk of at least 40 minutes at a brisk pace. Walking with Nordic walking sticks is very popular and beneficial for our condition. It improves the respiratory and cardiovascular systems, increases oxygen consumption and at the same time develops and strengthens the muscles of the upper and lower limbs – it does not burden the joints.