Strengthening Your Bones After Menopause

Several health issues affect women in their mid-life, including osteoporosis. With the right diet, which includes enough calcium and vitamin D, and a workout routine, your bone health can be protected. Eliminating smoking and alcohol also helps deter bone loss, but medication may be required if it worsens.

If you find your bone health deteriorating and the pain persisting, this calls for medical intervention. You must schedule an appointment at the Evercare Hospital for the consultation.


Exercise is vital for maintaining strong bones and combating osteoporosis.Studies demonstrate that exercising for 45 to 60 minutes three times a week can potentially impede the progression of osteoporosis. If you stop exercising, your bone gains can regress, eventually leading to an elevated risk of fracture. It is never too late to take relevant steps to avoid the condition. For more, refer below for some of the most effective exercise suggestions.

Balance Work

When practicing balance, especially if you already have osteoporosis, start by sitting in a chair for support. Practice standing with one foot at a time while gripping the chair. Work your way up to standing without the chair and balance on one foot.

Taiji and yoga are some of the advanced exercise methods that enhance balance, flexibility, and muscle strength. However, it is to be noted that the benefit of yoga varies greatly from person to person based on their bone health status. It can prove to be both useful and hazardous for women with osteoporosis since the safety of several of the yoga’s spine-twisting poses is in question. One must also avoid toe touches and sit-ups in high-risk womenas they can yield spine fractures because of the extra strain it puts on the spine.

Weight-Bearing Exercises

This plan primarily incorporates brisk walking wearing a backpack or carrying a certain amount of weight. You may choose to gradually keep introducing weights (up to 10% of your body weight) for better strengthening outcomes for the ankles, knees, and hips. Lunges (forward, sideways, and rearward) are particularly helpful in lowering the risk of falling by preserving muscle strength, agility, and balance.

Some may recommend activities like tennis, jumping, and dancing depending on your bone density and strength. While some may wrongly perceive swimming and cycling as weight-bearing exercises, they are of limited value to your bones. Though the good news is that it can rather help your heart.

Menopausal Hormone Therapy (MHT)

MHT alleviates menopausal symptoms including vaginal dryness, hot flushes, and night sweats. MHT may help stop bone resorption if taken around menopause and proves to be most effective if started soon after menopause.

In the absence of a valid medical justification, MHT is regarded as the first-line treatment for osteoporosis in female patients younger than 60 years of age. As indicated by numerous studies, MHT can boost bone density by 5% over the course of two years and typically lower the risk of spinal fractures by 40%. Once MHT is stopped, bone loss will resume again.

General Dietary Recommendations

It is generally advised to consume 1200mg of calcium daily via a combination of food and supplementation. Low-fat dairy products like milk, cheese, and yoghurt, as well as foods like almonds, legumes, and leafy greens are highly preferred. Increase your intake of fortified meals, enriched with calcium, such as cereals and fruit juices.800–1,000 IU of vitamin D is a typically recommended dose per day.

Your doctor might suggest that you take a bisphosphonate if bone density testing reveals that you have osteopenia or osteoporosis that is getting worse. Make an appointment with the Best Orthopedic Surgeon in Karachi to know which plan suits you best.

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