Osteoporosis is a disease when bones are weakened. It usually progresses symptomless until there is sudden bone fracture inside your body. Until now the scientists still do not know the definite causes of osteoporosis, but the scientists had suspicion that the lack of hormone estrogen related to osteoporosis incidents. That is why women over the age of 50 should have known of how to prevent osteoporosis during menopause period.
- Physical activities. Weight-bearing activities like dancing, jogging, walking, running, playing tennis help bones and muscles stronger. They also increase the strength and sense of balance, make individuals avoid falling that can break the bones.
- Consume high-calcium foods. Recommended daily allowance of calcium for menopausal and postmenopausal women is 1500 mg per day. You can get calcium from milk and dairy products, green leafy vegetables like broccoli, kale, salmon and sardines. If you think these foods are not enough, you can add calcium supplement. However you have to make sure your daily calcium intake does not ever 2000mg very often since an excessive calcium intake increases the development of kidney stones.
- Vitamin D. This vitamin helps body absorbing calcium. You can get vitamin D by being out in the sun for 20 minutes each day or eating rich-vitamin D foods like eggs, omega-3 fatty fish (salmon), cereal, milk and vitamin D supplement.
- Hormone estrogen therapy. This therapy will cover hormone estrogen deficiency and slow the loss of bones. This therapy is high risk. Make sure you have consulted your doctor before you start it.
- Stop smoking and drinking alcohol. Smoking decreases hormone estrogen that protected body from osteoporosis during menopause period while alcohol gives harmful effects to the bones.