Tips on Having Healthy Bones for Ladies Aged 50+

People often say that osteoporosis can be caused by many factors. The main reason is that bone density in the human body decreases with age.

When the bones of the human body degrade to a serious extent, human joints become highly vulnerable to injury. Walking and other activities may also provoke increased joint wear, which gradually leads to severe bone diseases.

As a rule, women enter menopause between the age of 45 and 55. Currently, females are subject to considerable social pressure and some of them enter menopause prematurely.

Here are the reasons for women’s predisposition to osteoporosis after they turn 50 years old.

  1. Endocrine factors

With the age, the endocrine function of the body of a woman begins to go down. The hormone levels inside a female organism diminish much more significantly than in a male one. This reduces the anabolic stimulation of bones, which leads to a decrease in bone density and the occurrence of osteoporosis.

A large number of scientific studies have proven that a drop in estrogen levels causes a drastic loss of bone mass, which is one of the primary causes of osteoporosis among postmenopausal ladies.

  1. Weight issues

Underweight people are prone to osteoporosis, which is also the main reason for the fact that women are more prone to osteoporosis than men.

Therefore, ladies should avoid putting too much effort into pursuing a slim figure and an ideal weight. This might help them avoid the symptoms of osteoporosis.

  1. Dieting with the aim of losing weight

Beauty-conscious ladies permanently strive to lose weight. The most common way of doing so is to control their nutrition. Little do they know that this can trigger osteoporosis and fractures in the future.

Usually, a partial switch to vegetarian food and an unreasonable diet can lead to insufficient intake of calcium in the body, which provokes osteoporosis. Besides, the diet drives down the amount of not only fat but also estrogen in women. A long-term decrease in estrogen levels accelerates the loss of calcium in the bones.

  1. Lack of physical exercise

There is a close relationship between a lack of physical exercise and the occurrence of osteoporosis. People who avoid doing exercise for a long time are much more likely to be diagnosed with osteoporosis. This is due to the fact that during exercise, the neuroendocrine regulation system provides nutrition to the bones. As a result, the level of bone calcium in the body increases.

Milk is rich in calcium and contains a large amount of high-quality lactic acid, which facilitates the absorption of calcium from milk. In addition, milk and other dairy products can also enhance the intake of calcium in the body.

Yogurt and cheese, for example, are good sources of natural calcium. In everyday life, consuming more milk and dairy products can stimulate the absorption of large amounts of calcium, which can prevent osteoporosis to a certain extent.

If you drink a cup of hot milk every day, it will provide additional nutrition to your body, relieve fatigue, take care of your bones and protect your bone health. This is especially relevant for ladies with weak bones and reduced bone density.

Plus, milk protects cardiovascular organs, improves stomach function and contributes to our beauty and skin care. However, you should avoid drinking milk on an empty stomach or eating dark chocolate at the same time to prevent adverse symptoms.

Women are prone to bone diseases. Pay extra attention to these three ones.

  1. Tenosynovitis

The most common symptom of tenosynovitis is a large bulge in the wrist area, which can be painful when pressed. You feel stiffness in your fingers and wrists, especially when you wake up in the morning.

It gets better after physical activity. Tenosynovitis is a chronic disease. To prevent it, you need to avoid incorrect posture, first of all. Avoid fiddling with your mobile phone for a long while. Don’t get exhausted. Once you get diagnosed with this disease, relax your hands and give rest to your wrists and fingers.

  1. Osteoarthritis

Women are concerned about many orthopedic diseases. Osteoarthritis is one of the most common among them and it predominantly occurs in the knee joint. Some people fail to pay attention to the protection of their knees. They are usually involved in many activities that accelerate joint wear and the unnoticeable degeneration of joints.

Besides, some ladies devote many hours to household chores. This also puts a certain load on their knees. If you still don’t take care of your knees in old age, constant wear and tear will reduce their function. If you suffer from a calcium deficiency and fail to make up for it timely, it will most likely cause osteoarthritis.

  1. Frozen shoulder syndrome

The number of patients with this symptom keeps continuously rising. Many people feel pain in the shoulder joint and suffer from limited mobility without an obvious injury or cold.

Currently, with the exception of some clear reasons, most of the causes of this disease remain unknown. There is a theory that endocrine disorders after menopause provoke it.

How can elderly ladies effectively prevent osteoporosis? Master these 3 methods.

  1. Boost the amount of physical exercise

If postmenopausal ladies want to avoid osteoporosis, they should increase the amount of physical exercise to stay fit. Proper exercise has many advantages. Active exercises facilitate the absorption of calcium in the body.

Of course, the exercises should be based on scientific methods. Increase their intensity gradually, step by step. Choose the exercises that suit you to keep your body healthy.

  1. Sunbathe

UV rays can make your skin darker and contribute to its aging when you stay in the open. Nevertheless, going out under the sun every day is good for bone health.

It’s not necessary to spend too much time in the sun. You don’t need to go outside to bask in the sun when its rays are at their strongest. Ten minutes per day is enough. You can also apply sunscreen.

  1. Avoid bad habits

These are smoking, excessive alcohol consumption, drinking coffee or strong tea, etc. Many such habits affect bone resorption in women. Studies have shown that coffee and strong tea can impact people’s rest and sleep.

Insomnia aggravates the violation of endocrine regulation and can eventually lead to even greater disruption of hormone metabolism. This can affect the absorption of calcium by the bones. Thus, ensuring adequate sleep and acquiring good lifestyle habits is important for preventing osteoporosis.

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