6 Ways for Women to Improve Bone Density After Menopause

The foundation of our body is made up of bones. It is the skeletal structure, which functions as our entire system of being. As a result, taking care of and fostering it is now our responsibility. With age, bones, particularly those of women, become more fragile. Women are more likely to have bone density loss due to several biological and physiological processes in the body. The risk rises after menopause. There is a greater likelihood of losing bone density during menopause since oestrogen levels fall. The result is porous, weak, and brittle bone. This might make osteoporosis risk even higher.

Here are some lifestyle changes you may make to start a healthy routine and increase bone density in women:

5 Ways for Women to Increase Bone Density

1. Dried Plums:
   Prunes or dried plumsPrunes’ high Vitamin K content contributes to their ability to both prevent and reduce bone mass loss. It might also lessen bloating related to periods.
2. Magnesium-Rich Diet:
   The importance of green vegetables cannot be overstated. Increase your intake of spinach, kale, bok choy, poppy seeds, and sesame seeds to help reduce your chance of losing bone density. These aid in mineralization as well.
3. Active Dairy Products:
   Yoghurt and other dairy products contain calcium, a lot of protein, potassium, magnesium, and vitamin K, all of which are crucial for bone health.
4. Include a Few Plant-Based Proteins:
   Phytoestrogens, which resemble oestrogen in the body, are present in plant-based proteins. As it encourages the activity of osteoblasts, which are cells that create new bones, it may aid in improving bone health. When oestrogen levels fall after menopause, there is a strong likelihood that the person will also begin to lose bone density.
5. Greens are your go-to food:
   As cliché as it may sound, green leafy vegetables are among the healthiest foods since they are a veritable storehouse of vitamins and minerals. Turnip, kale, and broccoli are examples of vegetables that offer elements like calcium and vitamin K that support bones.
6. Exercise for Strength:
   Exercises that involve weight bearing or heavy impact are crucial for preserving bone health. For a healthy bone life, you should include activities like walking, running, aerobics, and climbing stairs in your physical activity programme.

Therefore, it is time for women to improve their diets and start looking for strategies to maintain good bone health even after menopause.