The 40s is a transformative period for both genders. But it’s more so for women as it’s also the time when women experience all sorts of menopause and perimenopause symptoms. One such symptom is decreased bone mass. A study published by the National Institutes of Health shows that estrogen level decreases in menopausal women, and the intracortical porosity spikes up. And with such drastic changes in the body, women also lose bone strength. (1) So it’s easy to comprehend that women’s bone health in their 40s deserves careful attention. So ladies, don’t just wait for miracles. ‘Health is Wealth’; so treat yourself as the wealthiest possession of yours. Let’s explore how menopause and bone health are intertwined and how to get strong bones even after menopause.
Postmenopausal Osteoporosis: Causes
Another study published by the National Institutes of Health shows that nearly 30% of menopausal women struggle with osteoporosis. (2) Osteoporosis is a medical condition that makes people prone to bone fractures. Menopausal women are one of the groups that suffer from it the most. Understanding the causes of postmenopausal osteoporosis is essential to developing effective preventive measures. The culprit that increases the risk of osteoporosis among women is the decline in estrogen levels. Though there is still a lot of research ongoing to determine how exactly estrogen supports bone health or keeps bones strong, it’s witnessed time and again that menopausal women are one of the most consistent groups to report cases of osteoporosis. So managing osteoporosis in women begins with taking better care of oneself during menopause and perimenopause.
How to Take Care of Bone Health During the 40s?
Everyone must be vigilant of their bone health at every stage of life. But menopausal women must be the most careful of their health and bones. Simply follow these tips to improve bone health for women in their 40s:
1. Balanced Nutrition
Gone are the days when you can gorge on anything without facing the consequences. It’s time to be in control of your diet to keep postmenopausal osteoporosis at bay. Include diets rich in calcium and vitamin D to boost your bone health. Dairy products, leafy greens, fatty fish, fish liver oils, mushrooms, eggs, and fortified foods can help you meet your daily calcium needs. Regular sun exposure and dietary supplements can ensure an adequate intake of vitamin D.
2. Regular Exercise
The modern sedentary lifestyle poses a serious threat of osteoporosis and menopause to women over 40. An active lifestyle where women routinely engage in strength-training exercises, aerobic exercises such as walking, jogging, balance exercises or flexibility training, stimulates bone formation and improves bone density. Incorporate these physical activities into your routine to maintain bone strength.
3. Quit Smoking and Limit Alcohol Intake
Smoking is injurious to health. It’s a slogan with which almost all of us are familiar. However, smoking becomes deadly when women over 40 who are at severe risk of postmenopausal osteoporosis engage in it. Smoking interferes with the body's ability to absorb calcium and significantly reduces bone mass. Excessive alcohol consumption also poses the same level of health concerns. So quitting smoking and moderating alcohol intake contribute to your well-being, and improving bone strength.
4. Menopause Supplements
Even all sorts of lifestyle changes may not reflect the desired results. When you face such a situation, the best way to keep osteoporosis in women away is by including tablets for fitness like Amaya by Menoveda in your daily routine. A menopause tablet infused with the goodness of moringa, Shatavari, ashwagandha, chaste tree extract, yashtimadhu, guggul, and shilajit, Amaya relieves body pain in menopausal women and improves energy levels.
5. Bone Density Testing
A DXA or DEXA scan can easily diagnose or determine osteoporosis in women. Early intervention is key to managing and preventing further bone loss.
As women step into their 40s, prioritizing bone health becomes an integral part of their physical and mental well-being. Acknowledging the impact of menopause on bone density and implementing proactive measures can make a significant difference. Balanced nutrition, regular exercise, lifestyle adjustments, and, when necessary supplements like Menoveda collectively contribute to improving bone health for women. Women’s lives don’t stop with menopause, rather it takes a new turn to a better future. As you enter the menopausal phase, little steps toward better health keep you active and happy.
Frequently Asked Questions on Postmenopausal Osteoporosis
How Can I Get Strong Bone Health After 40?
Achieving strong bone health after 40 involves a healthy lifestyle approach. A balanced diet rich in calcium and vitamin D, being physically active, quitting smoking, reducing alcohol intake, supplementing yourself with micronutrients you need and bone tests are the way to achieve better bone health for women.
2. What Are Some Good Supplements for Bone Health at 40?
For women in their 40s, supplements that prove to improve the bone health of menopausal women like Menoveda are recommended. These supplements help bridge nutritional gaps and make bones stronger.
References:
- https://pubmed.ncbi.nlm.nih.gov/8865143/#:~:text=In%20cortical%20bone%20the%20first,architecture%20and%20reduced%20bone%20strength.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910053/#:~:text=According%20to%20statistics%20given%20by,percent%20are%20women%20%5B7%5D.
