Women learn 5 changes to prevent osteoporosis during menopause to nourish muscles and protect bones

Menopausal women should never underestimate the problem of osteoporosis! In fact, in addition to facing annoying menopausal symptoms such as night sweats and hot flashes, women in menopause also lose bone mass and bone density as they age, like a slide, due to a sharp decrease in estrogen. Therefore, in order to prevent osteoporosis during menopause and maintain the quality of life, in addition to strengthening calcium supplements in daily diet, developing a habit of regular exercise to increase muscle strength and promote osteoblast activity is the key to successfully nourishing muscles and preserving bones!

Are women more likely to lose bone mass during menopause? Reducing estrogen secretion is the key

Why are women prone to bone loss during menopause? In fact, it is because during menopause, women’s ovaries will fail and degenerate due to aging, causing a sharp decrease in estrogen levels in the body. In addition to promoting ovulation, estrogen also has the function of inhibiting osteoclast activity. Therefore, when the secretion of estrogen decreases rapidly, the activity of osteoclasts in women's bodies will be enhanced, causing them to lose bone much faster than men.

According to statistics from the Geriatrics Society, the osteoporosis incidence rate among people over 65 in Taiwan is 1 in 9, but among women over 65, 1 in 4 suffers from osteoporosis, which is quite alarming. If women do not pay attention to the importance of calcium supplementation and moderate muscle strength training, their risk of developing osteoporosis in the future will naturally be higher.

To prevent osteoporosis, learn these 5 changes

Therefore, it is very important to take good care of yourself and take active precautions! In the book "Meet Menopause with Vitality and a Healthier Second Half of Life: Strengthen Diet, Exercise and Sleep" co-authored with beauty coach Yumi Yamaoka, Yoko Sagara, a well-known Japanese obstetrician and gynecologist, shared that in addition to moderate calcium supplementation in the diet. You may as well do the following exercises moderately to put some load on your bones, make the bone formation more active, strengthen your muscles and bones, and achieve the benefit of preventing osteoporosis:

Aerobic exercise

Move your body in an enjoyable way with aerobic exercise that incorporates a variety of movements. It will be more fun to exercise with your favorite music. Aim to do this for 15 to 20 minutes in total.

March: Start by marking time. Then lift your legs, increase the movement, lift your thighs while walking, and gently pat your raised thighs with both hands. (Photo/Provided by New Naturalism Press)

Action ①/March: Start by marching in place.

Action ②/Lift your legs: Then increase the movement, lift your thighs while walking, and gently pat your raised thighs with both hands.

Use steps to write the English letter V. (Photo/Provided by New Naturalism Press)

Action ③/V-step: Use steps to write the English letter V. 1. Step forward diagonally to the right with your right foot; 2. Step forward diagonally to the left with your left foot; 3. Return your right foot to its original position; 4. Return your left foot to its original position as well.

Stretch your left and right feet forward alternately, touching the ground with your heels. Do it with some rhythm. (Photo/Provided by New Naturalism Press)

Action ④/Heel-to-heel contact: Stretch your left and right feet forward alternately, and touch the ground with the heels of the outstretched feet. Do it with some rhythm. 1. Put your feet together; 2. Move your right foot forward; 3. Put your feet together; 4. Move your left foot forward, and repeat this process.

Use your feet to depict square steps. (Photo/Provided by New Naturalism Press)

Action 5/Square steps: Use your feet to describe square steps. 1. Step your right foot forward from your left foot. 2. Step your left foot across your right foot and forward from your right foot. 3. Step your right foot backward. 4. Return your left foot to its original position.