Menopause is a natural stop or cease of a woman’s menstrual cycles for at least 12 consecutive months. This marks the end of the reproductive life of a woman. This occurs generally between the age of 45-55.
Strong and healthy bones are inevitable for a healthy life. Women are at higher risk of bone loss than men. Ovaries, the reproductive organ produce estrogen and progesterone hormones in the female body. Estrogen hormone plays a major role in the protection of bones. The estrogen levels decline when women reach menopause. Around 50% of women above age 50 are more vulnerable to bone fracture due to poor bone health. Here are a few simple and effective tips to improve bone health.
- Food – A nourishing balanced, and timely diet is important to maintain bone health which include
- Whole grains like wheat, ragi, jowar, barley, etc (recipes like ragi dosa, multigrain chappathi, ragi malt, multigrain dosa, or idli can be included as per choice)
- Fruits like mangoes, papaya, grapes, oranges, coconut, pomegranate, dried plum, banana, pineapple, fig, etc. Try to eat whole fruits than juice form.
- Vegetables like beans, carrots, leafy vegetables like Moringa, Palak, Amaranth, etc
- Healthy fats like ghee, sesame oil, coconut oil, butter, etc improve the absorption of essential nutrients from food.
- Dairy and dairy products like curd, paneer, buttermilk, mushroom, fish like salmon, sardines, tuna, etc. Boiled milk along with turmeric, a pinch of pepper, jaggery, or palm sugar is an excellent healthy drink that can be consumed once a day.
- Nuts like groundnut, almond, walnuts, etc. and seeds like black sesame seeds, flax seeds, chia seeds, watermelon seeds, pumpkin seeds, etc
- Proteins like pulses, lentils, eggs, etc.
- Few pieces of tender Asthishrunkala plant can be added along with coconut chutneys.
- Get exposed to early morning and evening sunrays. This healthy habit produces vitamin D in our body, which in turn supports the proper absorption of Calcium in our foods.
- Abhyanga or oil massage using sesame oil or medicated oils like Dhanwantaram tailam, Bala tailam, etc under the supervision of an expert physician not only nourishes the skin, muscles, and bone but also calms down the mind. This can be adopted as a daily routine for best results.
- Practice meditation and pranayama for mental relaxation.
- Practice yoga postures like Vrikshasana, Adhomukhaswanasana, Bhadrasana, Matsyasana, Shalabhasana etc., and exercises like brisk walking, jogging, running, skipping, etc
- Ayurvedic herbs like Shatavari, Ashwagandha, Guduchi, Krishna Jiraka, Guggulu, Jatamamsi, Bala, Kumari, Yashtimadhu, Arjuna, etc. can be consumed under the supervision of an expert physician.
- Smoking and excessive consumption of coffee, tea, and alcohol will decrease calcium absorption in the body. So, limit their usage.
- Maintaining the right posture aligns the bones, muscles, tendons, and ligaments thereby, helps in maintaining muscle and bone strength.
- Sleep for 8-9 hrs.
- Internal medicines like pravala bhasma, lakshadi guggulu and external panchakarma treatments like basti can be adopted according to your body’s nature under the supervision of an expert physician.
