Menopause affects women right down to their bones, which is why skeletal structure is especially important during and after menopause, says Dr May Al-Araji, specialist in women’s health and family medicine at Mayo Clinic Healthcare, London.
This is a good time to add strength exercises such as weightlifting to your exercise routine, says Dr Al-Araji.
“Menopause has multisystem effects. It can literally affect you from top to bottom, including your skin, hair, brain, central nervous system, heart, organs and skeletal system,” she explains.
Placing stress on bones during and after menopause can increase bone density and reduce the risk of osteoporosis.
“Weight-bearing exercises are really key to bone health,” says Dr Al-Araji.
But that doesn’t mean you have to become a bodybuilder.
“It’s all about resistance,” explains Dr Al-Araji. “You build it up little by little.”
For example, rather than starting with dumbbells or dumbbells, try working out with resistance bands, also called resistance tubes. You can also use your body weight to create resistance as you move.
There are a variety of exercises, from lunges that use the body as resistance for resistance training to exercises with free weights and weight machines.
Eat better
Women approaching or going through menopause can also build bone health by not smoking and by eating a healthy diet, including foods rich in vitamin D such as fortified milk, cereals and fatty fish such as salmon, mackerel and sardines and plenty of calcium, including dairy products. products, almonds, broccoli, kale, salmon, sardines and soy products.
If you don’t get enough vitamin D from your diet, talk to your healthcare provider about supplements, advises Dr Al-Araji.
Achieving and maintaining a healthy weight is also important, with one important caveat, says Dr Al-Araji: “Try to avoid rapid weight loss. The bones don’t like it. Our bone likes very gradual weight loss, built over time.”
If you’re trying to lose weight quickly, it’s important to work with your health care team on a plan to minimize bone loss, she adds.
Hormone replacement therapy and other medications may be considered when osteoporosis is diagnosed in women who are experiencing perimenopause or menopause, says Dr Al-Araji.
Bone problems
When should a menopausal or postmenopausal woman be concerned that she may have bone problems? There are some signs that should prompt a visit to your health care professional, says Dr Al-Araji:
• If you experience burning pain in your bones.
• If bone pain.
• If you break a bone after a simple fall. This is known as a brittle fracture. For example, if you fall from your own height (such as when you fall or fall) and break a bone.
• If you are taking medicines that suppress the immune system, known as immunosuppressants.
• If you take corticosteroids.
• If you have a family history of osteoporosis.
• If you have an autoimmune disease such as rheumatoid arthritis.
• If you had an X-ray and it showed osteoporosis, known as osteopenia.
In general, concerns about bone health should not encourage women to avoid exercise for fear of damaging their bones, says Dr Al-Araji.
“As long as you’re doing something you feel good about, I would encourage any form of exercise, even as simple as walking,” she says.
“A brisk walk is ideal. Just get your heart pumping a little harder than usual and get a little sweaty. It’s actually ideal exercise, and the general advice is to walk 30 minutes at least five times a week, if possible.” – Mayo Clinic News Network / Tribune News Service
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