How to deal with menopause and osteoporosis?

Ladies, be careful if you are over forty years of age start preparing for menopause and osteoporosis right now, as we all know that prevention is better than cure.

Table of Contents

    Symptoms of menopause

    • Irregular periods
    • Hot flashes
    • Hot flashes
    • Chills
    • Night sweats
    • Sleep problems
    • Mood changes
    • Weight gain and slowed metabolism
    • Thinning hair and dry skin
    • Loss of breast fullness

    Steps in preparing to alleviate symptoms before and after menopause

    Mentally preparation

    You have to prepare yourself mentally for menopause because it is a normal process that every woman faces.

    We may face several problems other than osteoporosis during this period, such as heart disease, obesity, high blood pressure, diabetes, and osteoporosis.

    More active lifestyle

    Sedentary women may also have chronic back pain, insomnia, poor circulation, weak muscles, and depression. So, ladies become active to avoid these symptoms.

    How to deal with menopause and osteoporosis?

    Ladies, if we plan our routine before the onset of menopause, believe me, you will be in much better condition.

    Importance of Calcium and Vitamin D

    We know that our bodies require calcium and vitamin D to build and maintain robust bones. According to the book entitled, “Preventing and Reversing Osteoporosis,” by Dr. Alan Gaby, it takes more vitamins than we think to prevent brittle bones including Vitamins K and B; as well as minerals such as magnesium, phosphorus, fluorine, silica and boron.

    Importance of healthy collagen

    The idea is to provide enough combined supplementation for our bodies to make an abundance of healthy collagen, the connective tissue used to create cartilage and bones. Collagen also ‘binds’ our cells together. As a result, someone with good collagen has healthy-looking skin, whereas another will have thin and wrinkled skin.

    How to get bones healthy

    A healthy bone cut in half looks similar to a sponge. The body deposits calcium, phosphorus, and other minerals onto all of those connective fibers, and you get healthy bones!

    Collagen is primarily a protein that is made from amino acids. Our bodies can create some of our requirements. Still, we also need additional amounts from our foods and supplements, including lysine and praline.

    Vitamin C is also required to create collagen., and you get healthy bones! The holes give the bone its flexibility. You won’t have healthy bones if you don’t have plenty of collagen to deposit the minerals.


    More often, women’s bones become fragile as we age, and it’s not uncommon to break bones in the wrist, spine, and hip due to osteoporosis. Unfortunately, a fracture in the hip can even shorten our life span, so it is essential to pay attention to our bone health.

    Due to osteoporosis, the holes in the sponge grow more extensive and more numerous, weakening the internal structure of the bone.

    What should be done to prevent osteoporosis from happening after menopause?

    First of all, eat calcium-rich foods (about 1,000 mg per day), enhancing bone growth.


    • Sardines
    • Salmon

    Green leafy vegetables and seeds

    • Swiss chard
    • Kale
    • Spinach
    • Parsley
    • Broccoli
    • Almonds
    • Cabbage
    • Fig
    • Oats
    • Sesame seeds
    • Prunes
    • Tofu

    Vitamin D-rich foods

    • Fish oils found in salmon
    • Eggs (including the yolks)
    • Sweet potatoes
    • Vegetable oils
    • Cod liver oil

    Getting 15-20 minutes of sunlight exposure can also boost the production of vitamin D.


    Exercise is crucial; you need weight-bearing activities such as walking, Tai chi, dancing, and weight training to reduce the chances of brittle bones at least two times a week. Include 15 to 60 minutes of aerobic activity two to three times a week. Avoid high-impact activities and include stretching exercises.

    Yoga is essential in dealing with menopause and osteoporosis. Fifteen minutes of practicing yoga every day can alleviate the symptoms of menopause.

    Bone Mineral Testing During Menopause

    Menopausal women need to get bone mineral density testing, also known as bone densitometry. Bone mineral density testing is the gold standard for diagnosing osteoporosis.

    From this information, your doctor can determine how strong or fragile your bones are and if you could be at risk for osteoporosis.


    Finally, use high-quality supplements prescribed by your doctor or healthcare provider. Oh yeah, don’t forget to have fun. Oziva is very effective in treating hormonal disbalance.

    OZiva Protein & Herbs, Men (23g Whey Protein, 5.5g BCAA & Ayurvedic herbs like Ashwagandha, Chlorella & Musli) for Better Stamina & Lean Muscles, Chocolate, 500g

    The information in this article is for educational purposes only and is not intended as medical advice.

    Always check with your healthcare provider before starting an exercise program, mainly if you have been sedentary. Your doctor can recommend the best exercise program for you by consulting a physiotherapist.

    The Bottomline

    With a bit of precaution, proper supplements, and exercise can solve all the problems which every woman has to face in her life after 40.

    I hope this blog will help you in preparing yourself for menopause and osteoporosis. Would you please write in the comments section your experience of menopause?

    Why women are more likely to get osteoporosis than men?

    Women tend to have smaller, thinner bones than men.
    Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.

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    Published by csvibha

    I’m a homemaker and passionate about health and fitness.

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