{"id":1527,"date":"2021-10-29T04:57:51","date_gmt":"2021-10-29T04:57:51","guid":{"rendered":"https:\/\/drshellysingh.com\/blog\/?p=1527"},"modified":"2021-12-05T07:03:37","modified_gmt":"2021-12-05T07:03:37","slug":"bone-health-after-menopause","status":"publish","type":"post","link":"https:\/\/drshellysingh.com\/blog\/bone-health-after-menopause\/","title":{"rendered":"Bone health after Menopause"},"content":{"rendered":"\t\t
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What is osteoporosis?<\/h3>

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

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.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Why does osteoporosis occur?<\/h3>

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.<\/p>

In the perimenopausal age group, oestrogen deficiency leads to this spongy part of the bone becoming weaker. The \u201c holes\u201d in the trabecular spongy bone become larger causing the weakening of the bones.<\/p>

Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That\u2019s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .<\/p>

Women are four times more prone than men to get osteoporosis .<\/p>

Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .<\/p>

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<\/p>

Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .<\/p>

Steroid intake is also linked to weak bones .<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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How can you prevent osteoporosis ?<\/strong><\/h3>

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 .<\/p>

20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .<\/p>

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 .<\/p>

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

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

There are some medications that are also available to help boost bone health .<\/p>

\u00a0<\/p>

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

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

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.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t
\n\t\t\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t

Why does osteoporosis occur?<\/h3>

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.<\/p>

In the perimenopausal age group , oestrogen deficiency leads to this spongy part of the bone becoming weaker . The \u201c holes\u201d in the trabecular spongy bone become larger causing weakening of the bones .<\/p>

Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That\u2019s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .<\/p>

Women are four times more prone than men to get osteoporosis .<\/p>

Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .<\/p>

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<\/p>

Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .<\/p>

Steroid intake is also linked to weak bones .<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t

How can you prevent osteoporosis?<\/h3>

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 .<\/p>

20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .<\/p>

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 .<\/p>

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

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

There are some medications that are also available to help boost bone health .<\/p>

\u00a0<\/p>

Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.<\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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… Continue reading →<\/span><\/a><\/span><\/p>\n","protected":false},"author":2,"featured_media":1528,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[],"class_list":["post-1527","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menopause"],"_links":{"self":[{"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/posts\/1527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/comments?post=1527"}],"version-history":[{"count":7,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/posts\/1527\/revisions"}],"predecessor-version":[{"id":1535,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/posts\/1527\/revisions\/1535"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/media\/1528"}],"wp:attachment":[{"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/media?parent=1527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/categories?post=1527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drshellysingh.com\/blog\/wp-json\/wp\/v2\/tags?post=1527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}