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How to reduce osteoporosis risk.
Having menopause one reason why women are more prone to getting osteoporosis.
You see, estrogen plays an important role in protecting against bone loss.
Estrogen inhibits bone remodeling as well as bone resorption by affecting the osteocyte and osteoclasts which are cells that remodel and reabsorbs bones.
The inhibition of these two cells helps maintain bone strength and reduce the risk of osteoporosis.
With menopause, estrogen levels naturally drop and along with it its natural protective effects on the bones.
This is why women are at a higher risk of getting osteoporosis.
However, there are many things women can do to reduce their risk.
#1 Exercise
One way to reduce your risk is to do high-impact weight bearing exercises likedancing, doing high-impact aerobics, hiking, jogging/running or tennis.
This is because these kinds of exercises help slow bone loss.
Some studies even show that these activities put stress on the bones which stimulates extra deposits of calcium and nudge bone-forming cells into action
Side note: yoga has also been shown to help strengthen bones
#2 Increase your estrogen levels
As estrogen plays a big role in increasing the risk for osteoporosis, increasing your estrogen levels will go a long way to reduce your risk.
One way you can increase your estrogen levels is to consume foods rich in phytoestrogens.
Phytoestrogens are plant-like estrogen compounds that mimic our body’s natural estrogen.
Foods like soybean, tofu, oats, sesame seeds, carrots, apples and turmeric all contain lots of phytoestrogens.
The best solution is to consume phytoestrogen rich foods and do high impact weight bearing exercises as this would help reduce your risk and improve your health drastically.
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