Osteoporosis during menopause: treatment from Tokyo (1964), walking 10,000 steps
Osteoporosis is one of the disorders that are related to the climacteric syndrome and are part of those symptoms and signs -sophobes, insomnia, changes in mood, sexuality, physical, weight or cardiovascular health- to which Women must cope during menopause and postmenopause.
In this way, the gradual loss of bone mass is accelerated and, consequently, the risk of fractures or injuries due to excessive decalcification of the bones.
What is the origin of this accelerated decalcification?
The reason why osteoporosis can be intensified during menopause is the deficit of estrogen, responsible, among other important functions, to help bone formation.
The decrease in the production of these hormones of the ovary -especially of the estrogen known as estradiol-, causes an imbalance between the formation and the elimination of bone, in some cases the loss of bone mass getting worse.
However, this is not the only reason why women can suffer from osteoporosis after 50 years of age. Controllable and avoidable factors such as smoking, extreme thinness or chronic treatments with corticosteroids or heparin damage the health of bones. Although it is also convenient to take into account the family history, because the genetic inheritance is the most determining variable at the time of suffering or seeing intensified this and many other diseases.
How to avoid or mitigate the consequences of osteoporosis during menopause or postmenopause
In the same way that there are habits that enhance this disorder, there are others that can be of great help when it comes to promoting bone formation:
- It has been shown that low or medium intensity aerobic exercise not only strengthens bones, but also helps keep osteoporosis at bay. Swimming, walking approximately 45 minutes a day (the famous line of 10,000 steps) or riding a regular or static bicycle on a regular basis are highly recommended practices during menopause.
- Diet is also an essential part of this antiosteoporosis program and the consumption of foods rich in calcium is recommended, such as sardines, almonds, hazelnuts, prawns, dried figs, clams, cockles and, above all, the milk products. As well as avoiding substances such as alcohol and caffeine.
- Lastly, although a priori it is shocking, there is scientific evidence to support that moderate overweight also has a positive effect on osteoporosis, since obesity is associated with an increase in the production rate of estrone -one of the 3 natural estrogens, along with estradiol and estriol-, since fat generates this hormone.
On the other hand, in addition to taking into account these indications, periodic gynecological examinations are essential to control this type of disorders associated with menopause. In fact, a simple radiological imaging test – bone densitometry – would be sufficient to diagnose osteoporosis and allow, in cases that require it, to apply the most convenient treatment in order to enhance the quality of life of menopausal and postmenopausal women.
We hope this article has been useful for you. You will find further information at the website of the Unidad de la Mujer. You can also contact us at the number (+34) 917 303 673
