Often, cold and strong winds start with the changing weather. The winds blowing in the month of February increase stiffness, burning sensation and pain in the body. Actually, changing weather affects bones and joints, but this time is bad for bone health for women in mid-life i.e. 40 to 65 years. Generally, due to hormonal changes at this age, around menopause, bone density is rapidly affected, causing stiffness, burning sensation, weakness and difficulty in walking. In such a situation, women ignore these symptoms considering them a part of increasing age. This is the time when a little awareness and proper care is needed so that the bones can be strengthened for a long time. Should you feel stiffness in your body, burning sensation in your legs or waist, pain in your knees or fatigue as soon as you wake up in the morning, this is a sign that you need to take extra care of your bones. Let us tell you these 4 easy ways by which you can strengthen your bones.
Main reason for weak bones
Bones are affected due to hormonal changes. After menopause, estrogen hormone decreases rapidly, which is necessary to maintain calcium in the bones. Due to its decrease the bones start becoming weak.
Vitamin D deficiency
There is less sunlight during winter, due to which the body is not able to absorb calcium properly.
lack of physical activity
Physical activity reduces in cold weather. Due to less movement in winter, there is no necessary pressure on the bones, due to which the bone loss process accelerates.
silent disease
Symptoms of osteoporosis often do not appear until a fracture occurs.
Ways to strengthen bones
If you want your bones to remain strong with increasing age, then adopt some important habits from today itself. If you change your lifestyle even a little, the health of your bones will remain strong.
sit in the sun
Take sunlight for at least 15-20 minutes every morning. Vitamin D obtained from sunlight absorbs calcium properly in the body, which makes the bones strong from inside.
Adopt an active lifestyle
If you sit at one place for a long time, it weakens your bones. Do weight-bearing exercises, like walking, squats, climbing stairs or yoga, at least 2-3 days a week. These exercises definitely put light pressure on the bones, which improves bone density.
calcium rich diet
Calcium is most important for bones. Be sure to eat sesame, milk, curd, green leafy vegetables, cheese, jaggery and almonds in your diet. Apart from this, magnesium and protein are also considered most important for strengthening bones and consume a balanced diet daily.
get regular checkups done
Getting a bone density test done after the age of 45 is considered a wise step. This test helps in assessing the strength of bones and detects problems like osteoporosis at an early stage. By adopting proper treatment and precautions on time, bones can be prevented from becoming weak.
