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After menopause, the level of estrogen hormone in the body of women starts decreasing. This hormone plays an important role in keeping bones strong. Due to its deficiency, the bone density is reduced and Osteoporosis (osteoporosis) The risk of increases.

The 1 Nutrient that is the superhero of bones – Calcium

To keep bones strong Calcium The most important nutrient is. This not only strengthens the structure of bones, but also reduces the risk of fracture.

Recommended volume of calcium after menopause:

• Almost daily 1,200 Mg Calcium Should be consumed.
• Along with this, adequate intake of Vitamin D is also necessary, as it helps to absorb calcium in the body.

Calcium’s best Food Sources

1. Dairy products – Milk, yogurt, cheese
2. Green leafy vegetables – Spinach, fenugreek, mustard greens
3. Seeds and nuts – Sesame, almonds
4. Fortified foods -Calcium-rich soy milk, oats
5. fish – Salman, sardine (including bones)

Other tips to keep bones healthy

• Regular exercise: Walking, Yoga and Strength Training
• Avoid smoking and excess alcohol
• Balanced diet Which includes protein, magnesium and zinc

Calcium is your biggest partner to maintain bones strengthening after menopause. Include it regularly in your diet and adopt active lifestyle, so that your bones remain strong and healthy for years.