Osteoporosis or thinning or brittleness of bones is an ailment that most women who have attained or are approaching menopause face which leads to lifelong complications. The rate of progress of osteoporosis increases with menopause due to the absence of secretion of hormones. However a woman who is attaining or has attained menopause can do a lot from when she was young to prevent osteoporosis.
Yes, osteoporosis can be prevented by exercise and following consuming foods rich in some nutrients. Consuming a lot of calcium in ones diet helps to prevent one from osteoporosis. It is best that woman take calcium in foods like milk and milk products, beans, potatoes, cauliflower and dry figs. It is always good to supplement these foods rich in calcium by taking about 500 mg of calcium with Vitamin D3 in the form of a pill. Vitamin D3 can help one to absorb calcium better.
Besides it is good to do exercises like walking, cycling and swimming. These activities help one to absorb calcium better. Besides taking up sports help to keep one mentally and physically active. It has been found that those who are active and take a good diet are less prone to osteoporosis.
It is best for a woman to prepare for post-menopausal problems like osteoporosis and take a diet to supply magnesium, manganese, Vitamin K and Vitamin D. Magnesium is found in whole grains, cereals, nuts, dairy products, banana and green leafy vegetables. So making it a general rule to consume some of these foods daily can help to prevent lifelong complications due to osteoporosis.
Vitamin D is abundantly found in sunlight and in egg yolk, milk and animal liver. Any woman can easily prevent osteoporosis after menopause by going for a walk early in the morning when the sun is just rising. She would be able to get adequate exercise along with the most natural method of getting Vitamin D. Vitamin K is found abundantly in green leafy vegetables, cereals and meat. Besides one could get manganese in cereals, bran, nuts and tea.
To end, any health conscious woman can prevent osteoporosis in the post-menopausal period by taking a good diet with essential vitamins and minerals and cultivate a habit of including weight bearing exercises in ones daily routine.