WALK AGAINST BONE LOSS IN MENOPAUSE!
The 8 secrets to preventing Osteoporosis
Women in our country enter menopause after 46 years of age on average. Hot flashes, irritability, weight gain and wrinkles are just some of the complaints that women entering menopause have. However there is a much more important problem caused by menopause, bone loss, known as “osteoporosis” in medical terms. This is why it is important for women to start osteoporosis prevention early. One of these precautions is regular “exercise”! Acibadem Fulya Hospital Gynecology and Obstetrics Specialist Assoc. Prof. Dr. Hüsnü Görgen emphasized that taking fast paced walks every day is ideal to prevent bone loss during menopause!
Height gets shorter and tendency towards fractures increases
While bone loss actually starts after 20 years of age, no significant loss is observed until menopause. Gynecology and Obstetrics Specialist Assoc. Prof. Dr. Hüsnü Görgen explained that a decrease in bone density and higher tendency towards fractures occurs after menopause with the reduction of estrogen. There are two different types of bones in our bodies which are cortical and trabecular bones. Cortical bones comprise 80 percent of the bones in our bodies. Assoc. Prof. Dr. Hüsnü Görgen pointed out that a loss of 5 percent occurs in trabecular bones (vertebrae and the tips of long bones) per year and 1-1.5 percent in the total bone density and added: “20 years after menopause a loss of 50 percent occurs in the trabecular bone density and 30 percent in cortical bones. As a result there is a decrease in height and higher risk of fractures. For example studies show that 25 percent of 70 year old women have fractures in their back and lower back bones and 20 percent of 90 year old women have hip fractures”
Early treatment can prevent fractures
Assoc. Prof. Dr. Hüsnü Görgen emphasized that since boss density loss occurs more rapidly in the early stages after menopause treatment should be started as early as possible. “Bone fractures can be reduced by 50 percent with hormonal treatments. However, giving estrogen to women entering menopause is not recommended for this purpose” said Assoc. Prof. Dr. Hüsnü Görgen and continued as follows: “Studies show that when calcium is added to treatment, back and lower back fractures can be reduced by 80 percent. Also vitamin D needs to be added to the treatment for women over 70 and women living in regions that get little sun”
Walk 2-2.5 kilometers per day
Assoc. Prof. Dr. Hüsnü Görgen, who pointed out that women also need to be careful with their lifestyle in preventing bone loss, said one of the most effective ways to do this is through “exercise,” and added: “Women in menopause are recommended to walk 2-2.5 km per day and this is thought to increase the effectiveness of the treatment. Other types of sports that challenge the body like dance, tennis and jumping rope in addition to walking are also effective in preventing osteoporosis. If regular walks are not being taken, it would be sensible to do these other kinds of exercises for 30 mins., 3-4 times a week”
Prevent bone loss in 8 steps
Assoc. Prof. Dr. Hüsnü Görgen listed the measures to be taken against bone loss:
- It is very important to avoid alcohol and cigarette consumptions. Because smoking in particular causes bone loss.
- Make sure to get enough calcium. In addition to milk and dairy products, green leafy vegetables, dried pulses, hazelnuts, almonds and dried figs are the best sources of calcium.
- If you are in a risk group for osteoporosis it would be a good idea for you to take vitamin D in addition to 1200-1500 mg/day of calcium supplements. After consulting your doctor of course!
- Protein is very important for the bones therefore it is critical to get a sufficient amount. But avoid high protein diets because consuming high amounts of protein can cause loss of strength in bones.
- Do not consume more than 6 grams of salt per day. Excessive salt can cause calcium loss in the boy and therefore bone loss.
- Caffeine reduces calcium absorption which leads to bone loss. This is why you should not drink more than 3 cups of coffee or tea per day. Also avoid soda type fizzy drinks.
- Stay at your ideal weight. Being excessively thin causes a decrease in estrogen levels which in turn triggers osteoporosis.
- Be diligent about consuming plenty of vegetables and fruit.