INDIA: During menopause, the secretion of the vital hormones, including oestrogen and progesterone, goes down, resulting in bone loss becoming a common problem.
Oestrogen is one of the most important hormones that play a crucial role in maintaining bone mineral density. This is genuinely essential in creating bone density as well.
A nutritionist, Lovneet Batra, stated that menopause augments bone loss and increases the risk of osteoporosis. She also added, “According to research, nearly one in every three women over the age of 50 is affected with osteoporosis worldwide.”
Pooja Malhotra, a Nutritionist, mentioned, “Yet, it should be highlighted that dietary habits and lifestyle are vital in avoiding bone loss. The following are the results of a survey conducted by a third party. Walking, jogging, aerobics, and stair climbing are also useful.”
Supplements that can increase bone density are essential. Some of the expert-approved tips on creating more bone density post-menopause phase are listed below.
Post-menopause food items to strengthen bones
Many leafy green vegetables like spinach, turnip greens, cabbage and broccoli provide important nutrients, Vitamin K and calcium, that help increase bone density by improving bone health.
Some vegetarian protein essentials, like tofu, chickpeas, and flaxseeds, have bone-building benefits. Plant-based proteins include phytoestrogens that mimic oestrogen in the body and can boost oestrogen levels. Osteoblasts help in creating bone health that is responsible for making new bones.
Yoghurt contains calcium, phosphorous, potassium, magnesium and Vitamin K, which are all crucial for bone health. Pooja Malhotra said that there are many sources of calcium for vegans. She adds, “Bok choy, kale, watercress, broccoli, chickpeas and tofu are some good sources.”
Green vegetables like spinach, kale, bok choy, and okra; seeds like poppy, sesame and chia; nuts and legumes assist in reducing bone loss that is also needed for providing important minerals to the body too.
Dried plums or prunes can provide a lot of Vitamin K to reduce bone loss. Prunes also provide potassium that neutralises acidity. They also offer fibres that are important for overall health.
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