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 realize that our bodies require calcium and nutrition D to construct and keep sturdy bones. According to the e-book entitled, “Preventing and Reversing Osteoporosis,” through Dr. Alan Gaby, it takes extra nutrients than we suppose to save you brittle bones consisting of Vitamins K and B; in addition to minerals including 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 healthful bone reduction in 1/2 of appears much like a sponge. The frame deposits calcium, phosphorus, and different minerals onto all of these connective fibers, and also you get healthful bones!

    Collagen is in most cases a protein this is crafted from amino acids. Our bodies can create a number of our requirements. Still, we additionally want extra quantities from our meals and supplements, which includes lysine and praline.

    Vitamin C is likewise required to create collagen., and also you get healthful bones! The holes provide bone flexibility. You won’t have healthy bones in case you don’t have lots of collagen to deposit the minerals.


    Due to osteoporosis, the holes in the sponge grow more extensive and more numerous,…. 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 crucial in managing menopause and osteoporosis. Fifteen mins of practising yoga each day can alleviate the signs of menopause.

    Bone Mineral Testing During Menopause

    Menopausal girls want to get bone mineral density trying out, additionally referred to as bone densitometry. Bone mineral density trying out is the gold fashionable for diagnosing osteoporosis.

    From this information, your health practitioner can decide how sturdy or fragile your bones are and if you may be in danger of 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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