1. Deal With Estrogen Replacement
It becomes more difficult for the body to absorb calcium over time. Your body produces estrogen, which aids calcium absorption, at a greatly reduced level following menopause. That's why postmenopausal women are at a higher risk for osteoporosis. Your doctor may try drug therapy for estrogen replacement, a practice that is losing popularity.
Meanwhile, you can introduce plant-based estrogens into your diet. Try different soy milks until you find the brand you like best. Use tofu for protein and soybean oil for salad dressings and cooking.
2. Enrich Your Diet
Give your bones a good dose of low-fat foods containing calcium and vitamin D daily so they will absorb as much as they can. Along with vitamin D, magnesium may act to direct calcium absorption. Take a multivitamin to supplement both of them in your diet. Whole grains are also recommended over refined ones.
Prevent osteoporosis by getting enough calcium. Women need between 1,000 and 1,200 mg of calcium per day before menopause and between 1,200 and 1,500 mg postmenopause. Ask your doctor for a specific daily goal. Then eat high-calcium foods, such as salmon and broccoli, drink fortified milk and take supplemental tablets or chews if you need them.
3. Exercise
Osteoporosis risk grows with age, perhaps partially due to a decline in mobility. By establishing a program of exercise before bones have degenerated you can keep them in their peak condition for as long as possible. Two types of exercise strengthen and maintain bone health: weight-bearing and strength-building.
Placing weight on the bones keeps them strong, so start walking. If you're healthy, you can also try dancing, jogging, tennis or high-impact aerobics--within your physical limits. Strength training is necessary to work the upper body. This includes weightlifting with free weights or via machines and performing elastic band exercises. Make these ongoing practices--forever. Your bones need to keep growing until you die.
