Osteoporosis and Menopause
How Can I Get the Calcium My Body Needs If I'm Lactose Intolerant
If you are lactose intolerant or have difficulty digesting milk, you may not be getting enough calcium in your diet. Although most dairy products may be intolerable, some yogurt and hard cheeses might be digestible. You can also eat lactose-containing food by first treating it with commercial preparations of lactase (which can be added as drops or taken as pills). There are also lactose-free dairy products you can buy. You can also eat lactose-free foods high in calcium, such as leafy green vegetables, salmon (with bones), and broccoli.
What Are Weight-Bearing Exercises and How Do They Help Strengthen Bone?
Weight-bearing exercises are activities that make your muscles work against gravity. Walking, hiking, stair-climbing, or jogging are all weight-bearing exercises that help build strong bones. Thirty minutes of regular exercise (at least 3 to 4 days a week or every other day) along with a healthy diet may increase peak bone mass in younger people. Older women and men who engage in regular exercise may experience decreased bone loss or even increased bone mass.
What Can I Do to Protect Myself From Fractures If I Have Osteoporosis?
If you have osteoporosis, it is important to protect yourself against accidental falls, which may result in fractures. Take the following precautions to make your home safe:
- Remove loose household items, keeping your home free of clutter.
- Install grab bars on tub and shower walls and beside toilets.
- Install proper lighting.
- Apply treads to floors and remove throw rugs.