Date Archives October 2021

Bone health after Menopause

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What is osteoporosis?

A reduction in bone mass and strength that weakens bones increasing the risk of fractures is known as osteoporosis.

Bones are living, growing tissues. There are 2 layers – an outer compact or dense shell called cortical bone and a trabecular or spongy inner layer of bone.

Why does osteoporosis occur?

Up to the age of 30 women builds more bone than lose it . Postmenopause, in fact after the age of 30 itself, there is some bone loss.

In the perimenopausal age group, oestrogen deficiency leads to this spongy part of the bone becoming weaker. The “ holes” in the trabecular spongy bone become larger causing the weakening of the bones.

Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That’s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .

Women are four times more prone than men to get osteoporosis .

Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .

Genetic issues play a role . A family history shows weak bones run in families . Your moms or grand moms and sisters may have a history of osteoporosis

Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .

Steroid intake is also linked to weak bones .

How can you prevent osteoporosis ?

A regular exercise programme 5-6 times a weak which includes weight bearing exercises like walking , running , jogging , hiking,sports like tennis, dancing etc. Also strength training and weight lifting is also needed to build muscle mass and increase bone strength .

20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .

Eating food rich in Calcium and Vitamin D such as milk , dairy products, greens like broccoli and kale, fish , fortified foods like cereals and breads help .

Eating Calcium supplements (1200 grams) everyday as well as Vitamin D supplements are essential . 600 IU is the daily recommended dose after menopause .

Also remember that smoking has to be stopped and alcohol intake must be reduced in case you want to prevent osteoporosis .

There are some medications that are also available to help boost bone health .

 

Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.What is osteoporosis?

A reduction in bone mass and strength that weakens bones increasing the risk of fractures is known as osteoporosis.

Bones are living, growing tissues. There are 2 layers – an outer compact or dense shell called cortical bone and a trabecular or spongy inner layer of bone.

Why does osteoporosis occur?

Upto the age of 30 women build more bone than losing it . Post menopause , in fact after the age of 30 itself , there is some bone loss.

In the perimenopausal age group , oestrogen deficiency leads to this spongy part of the bone becoming weaker . The “ holes” in the trabecular spongy bone become larger causing weakening of the bones .

Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That’s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .

Women are four times more prone than men to get osteoporosis .

Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .

Genetic issues play a role . A family history shows weak bones run in families . Your moms or grand moms and sisters may have a history of osteoporosis

Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .

Steroid intake is also linked to weak bones .

How can you prevent osteoporosis?

A regular exercise programme 5-6 times a week which includes weight-bearing exercises like walking, running, jogging, hiking,sports like tennis, dancing etc. Also strength training and weight lifting is also needed to build muscle mass and increase bone strength .

20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .

Eating food rich in Calcium and Vitamin D such as milk , dairy products, greens like broccoli and kale, fish , fortified foods like cereals and breads help .

Eating Calcium supplements (1200 grams) everyday as well as Vitamin D supplements are essential . 600 IU is the daily recommended dose after menopause .

Also remember that smoking has to be stopped and alcohol intake must be reduced in case you want to prevent osteoporosis .

There are some medications that are also available to help boost bone health .

 

Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.

Breast feeding lowers the risk of breast cancer

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We are all aware of the numerous benefits of breastfeeding. Not many however may be aware of the reduced risk of breast cancer with breastfeeding. On this Breast cancer awareness month October, let me tell you a bit about these benefits.

The baby must be exclusively breastfed for 6 months, as recommended by the WHO and most paediatric and gynaecological associations including IAP. This means that the baby needs no water, formula or liquids and solids. Breastfeeding provides the baby with all the energy and nutrients they need. After 6 months, solid and semi-solid food can slowly be introduced into the baby’s diet while you continue to breastfeed the baby. The longer you breastfeed, the more is the protection against breast cancer. In fact, a study found that for every one year that the baby is breastfed, the risks of breast cancer go down by 4 % or so. This study compared women who breastfed their babies compared to those who didn’t. Moreover, there’s also protection against ovarian cancer. There is a 63% less chance of this cancer for women who feed their babies for one year and the risk further reduces if you feed them for longer than one year.A study of more than 60,000 women published in an international journal also found that women with a family history of breast cancer reduced their risk of getting the disease before menopause by around 60%. So if there is a family history of breast cancer, there’s even greater benefits and need for breastfeeding. There’s also a greater body of evidence that shows that breastfeeding also reduces the chance of more aggressive and difficult to treat cancers.

 

Also, remember that there is a lower chance of both premenopausal and postmenopausal breast cancer. The reason for this is that during pregnancy, childbirth and lactation, the menstrual periods stop. When there are no periods, there are hormonal changes. Estrogen, the hormone that is believed to cause breast and ovarian cancer goes down, thereby limiting the risks. And obviously, the longer these periods of no menstruation, the more the protection afforded. In addition, when women breastfeed, for some time there is no ovulation; so lessened chances of ovarian cancer. During pregnancy and breastfeeding, there is also some shedding of breast tissue cells. This removes cells with potential DNA damage, again reducing the chances of breast cancer.

And there’s one more reason. When pregnant and breastfeeding, you eat a more healthy diet that is rich in antioxidants, fruits, green vegetables and whole grains and nuts. There is ideally no intake of alcohol and smoking, both of which are known to cause cancer. There is a greater focus on leading a healthier life, including exercising. Breastfeeding also helps in burning calories and reducing weight. Ideal body weight and lack of obesity are also known to reduce the risk of not just breast cancer but many other cancers as well.

Breastfeeding, as we all know, also protect against obesity, diabetes, high blood pressure.

 

Now lets talk about benefits for a breast fed baby. Mother’s milk is laden with antibodies which protect babies against gut , ear , eye and respiratory infections including childhood asthma. These babies have less chances of type 1 diabetes and childhood obesity. Less obese babies have a lesser chance of many cancers like postmenopausal breast, uterine, oesophageal, rectal and kidney cancers. Longer the baby is breast fed , lesser the chances of many allergies. Aren’t these a lot of reasons to breast feed your baby.

 

Do remember to keep doing breast self-examinations, clinical breast examinations by your doctor, ultrasound of the breast after the age of 25 years and also mammography after the age of 40 years.

Breast cancer is a deadly disease but breast milk is the elixir that can beat this terrible cancer. So despite the challenges to breastfeeding, pledge to breastfeed and take care of your own health NOW!