As the age increases, our bones begin to weaken. Especially in women, the problem of bones is seen more. According to a data released in the year 2017-18, the rate of osteoporosis in women aged 50 years or above it was about 4 times higher than men. Which shows that the problem of bones in women is much more than men. After the age of 40, the level of estrogen hormone starts in women and the bones weaken. This condition is called osteoporosis in medical language.
According to the World Health Organization, 1 in every 3 women over 50 are at risk of bone fractures. Due to weak bones, not only age but also sunlight, wrong diet and lack of nutrients can also cause it. If bone health is taken care of on time, the risk of osteoporosis can be reduced. In such a situation, through this article, we are going to tell you about some methods, with the help of which women can reduce the risk of osteoporosis.
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Common in diet calcium and vitamin-D
To strengthen the bones, the diet should include calcium rich foods like yogurt, til, cheese, almonds, soy, green vegetables, etc. The body gets vitamin D from the morning sun. In such a situation, do not forget to include it in your routine. If you want, then on the advice of a doctor, you can be taken calcium supplements.
Protein and micronutrients
Healthy diet should be consumed to avoid the risk of osteoporosis. Therefore, protein rich foods should be consumed in your diet. For this, you should take a diet on the advice of a doctor.
Your diet should include foods containing phosphorus, zinc and magnesium.
Apart from this, you should include spinach, cashew nuts, pulses and out of the nonsense in your diet.
It is important to pay attention to hormonal health
The women should keep checking the health of bones on the stage of menopause.
Along with this, hormone levels should also be investigated.
Hormonal health has a bad effect on bones. It is necessary to maintain hormonal balance to keep bones healthy.
Get bone regular check
From time to time, the state of bones health is revealed. So prevention from osteoporosis is possible.
At the same time, after the age of 40, it is necessary to periodically check the bone like Dexa scan.
Avoid these things
If your weight is high then it can have a bad effect on bones. So to avoid this, you must include exercises in the routine and maintain healthy weight.
If you smoke, it can damage your bone cells and reduce bone density. Therefore, smoking should be avoided.
Excess alcohol intake can also cause obstruction in the process of getting calcium absorb. Therefore, to keep bones healthy, leave alcohol intake.
