Woman are always considered to be the torch bearer of health and to pass on that heritage to the future generations, just like our grandmother did for our mother and everyone in the family. But, it is not easy to leave behind a legacy of health and harmony. To be able to do that women need to make sure that they make time for themselves amidst all the responsibilities they shoulder both at home and outside of home and lead a healthy life with good nutrition, exercise and rest.
IMPORTANT POINTS THAT ALL WOMEN SHOULD KNOW:-
- Bone mineral density or also called as BMD is the density of minerals such as calcium which is present in the bone.
- Bone mineral density reduces drastically in post-menopausal women
- Bone mass is lost after a certain age.
- In post-menopausal women, calcium is leached out of the body which is why they are at a higher risk of developing bone issues.
- Bones naturally become thinner and this condition is called as ‘osteopenia’.
- Bones loose minerals such as calcium, becomes less dense and gradually becomes porous which makes the bones more susceptible to fractures
- If the bone gets more thinner, ‘osteopenia’ can lead to ‘osteoporosis’
- So thicker the bones, longer it takes to cause osteopenia or osteoporosis.
- Bone mineral density tests should be done to check the exact peak density of the bone.
- It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia. In such cases, bone density can be increased.
- Adequate calcium plays a key role in maintaining bone density.
- It is advisable that all the women who have crossed 35 years of age and post- menopausal women should get their bone mineral density checked. After all ‘PREVENTION IS BETTER THAN CURE’!
THINGS YOU SHOULD DO TO DELAY BONE THINNING:-
- It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia then the bone density can be increased by exercising, lifting weights, consuming adequate amount of calcium and vitamin D
- Consuming adequate amount of calcium and vitamin D are the key to strengthen your bones.
- Vitamin D helps in absorption of calcium in the body hence both of these nutrients go hand in hand.
- Include lots of dark green leafy veggies which are a very good source of calcium.
- Along with calcium, potassium and magnesium are also responsible in maintaining the bone health though in small amounts. Low levels of magnesium can hinder vitamin D balance.
- Dairy products are again a well-known and rich source of calcium.
- Most of the foods are fortified with calcium these days so that the peak bone mass problem does not occur in early ages.
- Calcium supplements are also available which can be consumed.
- Handful of almonds in your diet can be a very good calcium source.
Bone loss and Osteoporosis can be prevented in the future. So keep healthy- healthy habits such as eating foods in rich in calcium and Vitamin D and doing strength and weight bearing exercises such as walking, running, cycling or dancing all help.