Learn ways to stop bone loss as you grow older
Menopause has been blamed for being the reason of bone loss in many women. Bone breakdown and repair takes place in a consistent manner throughout the adult phase of one’s life.
But as a person crosses the 30th birthday, the speed of bone breakdown exceeds the speed of ossification leading to loss in bone density making the bones more prone to fractures. This is quite commonly observed in women after their menstrual cycle stops.
In absence of vitamin D, less than 10 percent of calcium is absorbed from the intestines.
Exercise has shown 1.5 percent gain in bone mineral density in post menopausal women.
10 percent loss in body weight amounts for 1 percent loss in bone weight.
It is well known that women undergoing menopause are more prone to bone loss. Estrogen, a hormone responsible for bone health was thought to be the reason for bone loss in women in the menopausal stage. That is the reason why many women suffering from osteoporosis in their menopausal stage tried out hormone replacement therapy (HRT) as a remedy.
Bone loss occurring due to these various factors may be easily controlled by the following ways.
• Lowering the consumption of acidic foods: The body strives hard to maintain the normal slightly alkaline pH of blood. In case of consumption of acid rich foods in the diet, the mineral contents of the bones get transferred to the blood, so as to maintain the normal pH balance causing loss in the bone mineral density.
• Intake of vitamin D: Vitamin D is widely known to play a major role in keeping the bones healthy. It accelerates the uptake of calcium from the intestines and maintains the density of the bone. During menopause, due to decrease in estrogen levels, parathyroid hormone content increases which tends to promote bone breakdown. Adequate vitamin D content limits the secretion of parathyroid hormone and hence prevents bone loss.
• Having sunbaths before 10 am and after 2 pm is extremely beneficial to the body in terms of bone health. Sunscreen should be applied to avoid darkening of skin or sunburns.
• Regular exercise: Daily exercise helps promote bone build up. Studies show that a considerable amount of women in pre menopause and post menopause who exercise daily have lower risk of osteoporosis.
• Vitamin K : Vitamin K plays an important role in formation of osteocalcin and the binding of the calcium to the bone surface. Women in menopause are at a lesser risk of vitamin K deficiency than those women who have had their ovaries removed. Thus, consumption of vitamin K rich foods in diet such as kimchee and aged cheese can limit the chances of bone loss.
• Balanced diet: A diet rich in vitamins and minerals promote bone growth. A balanced diet containing fresh fruits and green leafy vegetables, whole grains and nuts should be consumed to maintain overall health.