Women’s Health After 30 : Aging bones start becoming weak. This problem is seen more especially in women. After 30 years, the bone mass of women starts decreasing, due to which the bones gradually start becoming weak. Actually, in this process, new bones are formed slowly and the old ones start getting removed quickly. In some women, this happens more rapidly, due to which the bone mass reduces significantly.
Excessive loss of bone mass can also lead to serious problems like osteoporosis. Due to this, bones can break easily and there can be problems in walking. Therefore, women should take proper care of their bones after this age. They must do some work daily.
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After the age of 30, women should take care of themselves like this
1. Maintain Calcium and Vitamin D
Adults require 1000 to 1200 mg calcium daily. Apart from this, Vitamin D is also necessary for strengthening bones. To get enough calcium, you can eat almonds, dairy products, vegetables and fortified cereals. Apart from this, to overcome the deficiency of Vitamin D, include low fat dairy products like soya milk, tofu, green leafy vegetables, legumes in your daily diet.
2. Sit in the sun daily
Sit in the first morning sunlight for at least 10-15 minutes two to three times a week. This will replenish Vitamin D in the body. This is also a very important vitamin for absorbing calcium in the body. Therefore, do not make the mistake of staying away from the sun.
3. Do exercise
Do light exercise for 30 minutes daily. This makes bones and muscles strong. Include yoga, walk, body movement, weight bearing exercises like strength training, dancing, jogging in your daily routine.
4. Quit alcohol and cigarettes, reduce caffeine
5. Maintain body weight
Being overweight leads to osteoporosis and bone loss, which leads to weight loss. Apart from this, being overweight puts a lot of pressure on the bones, which can increase problems. Therefore try to maintain your weight.
6. Keep getting your bones checked
Most people do not understand the weakening of bones properly, due to which the risk of fracture may increase. In such a situation, keep getting your bone density checked from time to time. Hormone replacement therapy may be helpful in women who have recently undergone menopause or have low estrogen levels and have osteoporosis.
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