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When women reach the age of 45 to 55, they go through menopause. In menopause, women's periods stop forever, due to which many types of changes occur in the body. During menopause, a hormone called estrogen starts decreasing in women's body. This hormone easily absorbs calcium in a woman's body. But as age increases, the production of this hormone starts decreasing. Due to this, the ability to make calcium from food decreases. Due to this, the bones of the body gradually start weakening. Dr Ashish Chaudhary, Director and Head-Orthopedics and Joint Replacement Department of Aakash Healthcare, New Delhi, tells us what to do to get strong bones after menopause.

Bones become weak due to lack of calcium
Calcium is a nutrient found in our body, the lack of which causes our bones to crack and become weak. There should be no calcium deficiency in the body of women after pregnancy and menopause. Due to this, every part of the woman's body works well. Calcium deficiency can cause dangerous bone diseases like osteoporosis. In such a situation, women of growing age,



especially women who are going through menopause, must include calcium-rich foods in their diet.

The risk of osteoporosis increases 
Osteoporosis is a disease related to bones. In this condition, bones become weak and the chances of their breaking increase. Especially, women are more prone to this disease after menopause. Due to this, the risk of breaking and cracking of bones also increases.

Taking calcium is essential
If you are unable to fulfil the calcium deficiency through diet, then you can start taking its supplements on the advice of the doctor. Dr Ashish Chaudhary says that to avoid these bone-related problems, women between the ages of 19 and 70 should take at least 1000 and a maximum of 2000 mg calcium daily. Along with calcium, you should also not allow the deficiency of vitamin D in your body.

Consume calcium-rich food
To overcome calcium deficiency, milk, cheese and other dairy foods, broccoli, cabbage and ladyfinger etc., soya beans, fish are good sources of calcium.
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