WOMEN OVER 50 AND METHODS FOR PREVENTING OSTEOPOROSIS AND BONE FRACTURES
Osteoporosis progresses silently. Osteoporosis is a phenomenon where bones gradually become thinner, and the substances within the bones become increasingly sparse. This makes bones prone to fractures and damage. Osteoporosis is the main cause of bone fractures in postmenopausal women and the elderly.
Osteoporosis progresses silently. Osteoporosis is a phenomenon where bones gradually become thinner, and the substances within the bones become increasingly sparse. This makes bones fragile and prone to injury. Osteoporosis is the main cause of fractures in postmenopausal women and the elderly.
1. Why postmenopausal women are prone to osteoporosis
Osteoporosis is a metabolic disorder characterized by a decrease in bone mineral density and deterioration of bone structure, leading to an increased risk of fractures. The process leading to osteoporosis is closely linked to the decline of estrogen in women.
For postmenopausal women, osteoporosis is a very concerning issue due to the scale and serious consequences of the disease. If not detected and treated early, osteoporosis will lead to fractures. These include bones in the arms, wrists, femurs, spine, lower back, etc. Once a bone is broken, the risk of a second fracture increases by 2 times. Therefore, how to prevent osteoporosis and fractures in postmenopausal women is a concern for many people.
For postmenopausal women, osteoporosis is a very concerning issue due to the scale and serious consequences of the disease.
2. Treatment and prevention of osteoporosis and fractures in postmenopausal women
To prevent osteoporosis, it is necessary to identify individuals at high risk for timely intervention. But to identify individuals at high risk, information about risk factors and diagnostic criteria is needed.
Osteoporosis has almost no specific symptoms. You are only discovered when you go for a regular health check-up, have tests done, or only when you suffer a fracture.
Osteoporosis cannot be completely cured but can only be reduced or limited in its progression. First of all, it is necessary to provide calcium to the body. For adult women, 1,000mg of calcium is needed daily. For women from 50 years of age and older, more than 1200mg of calcium/day is required. 3. How to prevent osteoporosis and the risk of fractures:
- Exercise and play sports regularly, every day. Choose exercises suitable for your physical condition and health such as walking, jogging, climbing stairs, and cycling.
- If you are prescribed medication for osteoporosis treatment, you must be sure to follow the doctor's prescription; absolutely do not take osteoporosis medication on your own.
- You need to supplement calcium daily if you are diagnosed with osteoporosis. You need 400 to 1000 IU of vitamin D per day to help the body absorb calcium. You can get vitamin D through drinking milk, supplements, or sun exposure.
- Supplement with foods good for the skeletal system such as seafood, clams, oysters, mussels, etc. Drink fat-free milk and products made from milk. Eat fresh fruits rich in vitamins such as oranges, grapefruits, almonds... Osteoporosis cannot be completely cured but can only be reduced or limited in its progression.
- Limit foods like cookies, various meats, etc. Limit eating acidic foods because they not only affect bones but also cause other diseases such as headaches, lack of concentration, tooth decay, and muscle and bone fatigue.
- Limit the use of carbonated drinks, alcohol, and stimulants such as coffee, soft drinks, wine, and beer. Canned goods and cold cuts should also be limited.
Combining with healthy fats, taking it in the morning, and waiting 1 - 2 hours after taking it before consuming caffeine or high-fiber meals... are ways to help make vitamin D supplementation more effective.
