10 ways to strengthen bones for menopausal women that should not be overlooked. There are many reasons why women in menopause or menopause start to have problems with their bones, especially weak bones. Whether it is age, genetics, smoking, drinking coffee, tea, soft drinks or alcoholic drinks, not exercising, taking steroids for more than 3 months, or even consuming insufficient calcium, all of these are causes of weak bones in women in menopause. Today, we have collected ” How to strengthen bones for women in menopause ” especially to share with you.

1. Get enough calcium.
Women who are menopausal or over 50 years old should consume about 1,200 milligrams of calcium per day. It is recommended to eat calcium-rich foods such as green leafy vegetables and dairy products.
2. Get enough vitamin D.
Because vitamin D helps the body absorb calcium and make it more usable, women in menopause should get enough vitamin D, or about 600-800 IU per day. It is recommended to eat foods high in vitamin D, such as egg yolks and fatty fish.
3. Eat a balanced diet.
Eating a balanced diet also helps strengthen the bones of postmenopausal women. Therefore, it is recommended to eat the most appropriate or balanced diet each day. It is recommended to eat vegetables, fruits, grains, and lean protein foods, which are foods that help strengthen bones.
4. Exercise regularly.
Exercise that is appropriate for postmenopausal women should focus on regular weight-bearing exercises, such as jogging, walking, or yoga, which are forms of exercise that help strengthen bones.
5. Limit alcohol consumption.
Of course, drinking alcohol inevitably has negative effects on the แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ body, especially bones. Therefore, it is recommended that postmenopausal women limit their alcohol consumption to prevent negative effects on bone density. Importantly, it also reduces the risk of falls when intoxicated.
6. Reduce caffeine.
Since caffeine can interfere with calcium absorption in the body, it is recommended that postmenopausal women reduce their intake of caffeinated beverages. It is best to limit your intake to two cups per day.
7. Quit smoking.
The reason why postmenopausal women should quit smoking is because studies have found that women who smoke are more likely to have osteoporosis than women who do not smoke.
8. Manage stress.
Stress can also have a negative effect on bones. Chronic stress, in particular, has a high chance of affecting bones. Therefore, it is recommended to manage daily stress well by doing stress-relieving activities frequently.
9. Hormone therapy.
Hormone therapy can help maintain bone density in some women. However, using this method to maintain strong bones during menopause always requires consultation and dietary planning from a medical professional.
10. Get a bone test.
Over the age of 50, all women should get a bone mineral density test every 2 years.
For women in menopause, in addition to focusing on taking care of themselves to survive menopause symptoms, they should also focus on maintaining bone strength. Because at this age, the chances of osteoporosis are very high.