Estrogen contributes to bone health and a healthy heart. Therefore, with a significant drop in estrogen level during menopause, women face higher risks of developing osteoporosis and heart diseases.
Bones are actually made up of healthy living tissues. Bone is constantly broken down and renewed constantly throughout your life, this process is known as bone turnover. Once a person reaches his or her 30s, the bone breakdown may be higher than the bone production. This means that more bone tissues are broken down than formed which will eventually cause the bone to decrease in strength.
As a person age, the bone loses density and mass due to insufficient bone tissues. Osteoporosis causes the bone to be brittle and so fragile that it can break or crumble without any inflicted trauma. The hip, spine and wrist are amongst the areas that are often affected by osteoporosis. Although the bones have weakened and prone to fractures, there may not be any warning sign and the individual may not experience any discomfort. Those who suffer from osteoporosis are often unaware of the situation until they experience a fracture.
Even though osteoporosis is commonly affected by factors such as genetics, lifestyle, exercise and diet; women are found to be more vulnerable to experiencing osteoporosis due to the significant drop in estrogen level. The loss of estrogen speeds up the rate of bone loss. Therefore, women going through perimenopausal and menopausal stages have a higher chance of suffering from osteoporosis.
As women are more susceptible to osteoporosis, there is a need to take precautionary measures to guard against bone loss...
These are some ways to minimise risks:
Eating healthily can lessen the likelihood of osteoporosis. Eat plenty of fresh fruits and vegetables and drink more water. Incorporating food that is rich in calcium in the daily diet can help build and maintain healthy bones. Increase your calcium intake to about 1000 to 1500 mg per day.
- Regular exercise will help to increase bone mass and promote bone growth. Weight bearing and resistive exercises improve flexibility and coordination. Weight bearing exercise are those in which the bones and muscles work against gravity; activities such as jogging, walking, stair-climbing and dancing are various forms of weight bearing exercises. Resistive exercises involves muscular strength to improve muscle mass and strengthen bone and weight lifting is one of the most common resistive exercises. However, daily activities and most sports require a combination of both types of exercises.
- Another measure women can take in order to avoid osteoporosis is to maintain a healthy level of estrogen. Supplements that include phytoestrogen will play a role in maintaining bone density by stimulating bone turnover activity. Phytoestrogen assists in calcium absorption and prevent the bone from weakening. This is why there is a need to maintain a sufficient amount of calcium in the daily diet.
- High alcohol consumption has been linked to poor absorption of calcium. It also interferes with the liver’s ability to use vitamin D.
The loss of estrogen seem to have a negative effect on women’s circulatory systems thus stepping up the risk of heart disease. Other factors such as genetics and lifestyle also play a part in determining such risks.
You can reduce the risks by making these simple lifestyle changes:
Smoking increases the possibility of blood clot formation, irregular heart beat and coronary spasms. It also affects the lining of the arteries, causing them to narrow as cholesterol increases.
Being overweight can increase your risks of heart disease. Exercise regularly to burn fats and consume healthy food to keep your weight at ideal.
You are twice as possible to contract heart disease if you have a diabetic condition. Do monitor your blood glucose level and maintain an ideal body weight.
- Stress is very unhealthy for the body. Keep your stress levels manageable through relaxation techniques and enjoyable activities.
The loss of protective estrogen can also lead to other complications. With more fatty deposits in the arteries, the threat of stroke arises. Women also tend to gain weight as body-fat distribution and metabolism rate changes.
With age, a person succumbs more easily to certain conditions. These conditions include diabetes, joint problems, and some cancers. Therefore, it is important for women to take extra care of their well-being during menopause.
