According to Dr. Amol Naikawadi, preventive health specialist and joint managing director of Indus Health Plus,

A woman’s cardiovascular and bone health “suffer dramatically” after menopause.

He adds that it can cause osteoporosis, which “weakens the bones, increasing the risk of sudden and unexpected damage”.

“Osteoporosis, which translates to ‘porous bone’, causes a significant loss of bone mass and strength. The disease usually progresses without any symptoms or pain,” says the expert.

Lists things menopausal women can do to reduce the risk of osteoporosis and to promote bone health keep reading.

1) Eat more calcium-rich foods for menopause bone health

Having enough calcium it will help rebuild and keep bones strong. Excellent sources of calcium include dark green leafy vegetables such as cabbage, spinach and broccoli, low-fat dairy products, canned fish with bones such as salmon, calcium-fortified orange juice and bread made with flour fortified with calcium.

2) Exercise regularly

Exercise prevents bone degeneration and strengthens muscles and bones. It encourages movement and continuous activity. Weight-bearing exercises that should be performed at least three to four times a week are best for preventing osteoporosis. Playing tennis, running, walking and dancing can help. Strength and balance exercises can also help prevent falls, reducing the risk of bone fractures.

3) Consume more vitamin D

Your body can better absorb calcium with vitamin D. By spending a total of 20 minutes in the sun each day, our body can produce enough vitamin D. Other sources of vitamin D are milk, fortified cereals, eggs, fatty fish such as salmon, and supplements. With too much, your kidneys could suffer, and you could lose bone mass, so you should talk to your doctor about the right amount.

Osteoporosis causes a significant loss of bone mass and strength, says a doctor. 

4) Research your medications

Steroids, various breast cancer therapies, seizure medications, blood thinners, and thyroid medications can accelerate bone loss. If you take any of these medications, talk to your doctor about ways to reduce your risk bone loss through diet, lifestyle changes and possibly additional medications.

5) Consider estrogen treatment

Estrogen is a hormone produced by the ovaries; it helps prevent bone resorption and is a treatment option for the prevention of osteoporosis. Replenishment of estrogen lost during menopause improves the body’s ability to absorb and store calcium (when the ovaries stop producing most of it).

“Estrogen therapy is only recommended for women with severe menopausal symptoms and at high risk for osteoporosis because of the risks involved,”

says Naikawadi.

6. Avoid harmful substances

Avoid smoking and drinking alcohol. Smoking reduces the body’s production of estrogen, which protects bones. Alcohol can weaken bones and increase the risk of falling and breaking a bone.