What to do with back pain after menopause?

As women age, they usually enter menopause. Women in menopause often feel uncomfortable, such as back pain, heel pain, knee pain, etc. In fact, these uncomfortable symptoms are generally caused by a decrease in estrogen levels in the body. Many women in menopause will experience back pain, which can seriously affect their daily life and work.

What to do with back pain after menopause?

After women reach menopause, due to the decline in ovarian function, estrogen levels drop sharply, and the ability to absorb calcium decreases sharply, which makes them more likely to experience symptoms of calcium deficiency, such as heel pain, knee pain, back pain, etc. Therefore, if you want to relieve these discomforts, menopausal women should supplement enough calcium.

Start prevention in advance

When women reach around 40 years old, the calcium "expenditure" in their bodies becomes greater than the "income". Therefore, in order to prevent serious calcium deficiency during menopause, female friends should supplement calcium from the very beginning. They must be aware of this, not be picky eaters, and have a comprehensive nutrition.

Eat more foods high in calcium

To ensure that you get enough calcium from food every day, you should pay attention to the types of food you choose, try to use foods high in calcium, consciously supplement calcium from them, and persist in doing so for a long time.

High-calcium milk: According to the physical constitution of menopausal women, it is more suitable to drink low-fat and high-calcium milk; drinking a glass of milk every day, plus other dietary calcium, can meet the body's calcium needs;

Cheese and yogurt: Milk and dairy products are high in calcium. Cheese and yogurt are good choices, and these calcium are easily absorbed;

Shrimp skin: It is rich in calcium, which can prevent osteoporosis caused by calcium deficiency. It also contains a lot of magnesium, which plays an important role in regulating heart activity and can protect the cardiovascular system.

Sesame: It is considered to be the food with the highest calcium content. It is also rich in lecithin, which can prevent hair from turning gray or falling out prematurely. A large amount of oil can also have a laxative effect. 10-20 grams a day is enough.

Kelp and seaweed: They are high in calcium and iodine, which can prevent "thyroid enlargement" and other diseases caused by calcium and iodine deficiency.

Don't eat spicy food

Strong tea, coffee, carbonated drinks and other drinks contain substances that will affect the intestinal absorption of nutrients such as calcium and iron, and are also likely to increase some physical discomfort symptoms in menopausal women, such as hot flashes, palpitations, insomnia, etc. For the sake of your health, it is best not to touch them.

Eat some beans

The series of physical discomfort symptoms that menopausal women experience are all related to the decrease in estrogen secretion in the body. The natural estrogen contained in soybeans and soy products can effectively make up for this problem. Moreover, beans and soy products are also foods high in calcium. Menopausal women can often drink soy milk, or eat tofu, black beans, yuba and other foods.

Increase sunshine hours

Vitamin D is beneficial to the absorption of calcium and phosphorus and promotes bone formation. 90% of the vitamin D needed by the human body needs to be obtained through sun exposure. The best time to sunbathe is from 6 to 10 in the morning, and from 4 to 5 in the afternoon is also the best time to sunbathe, but be careful not to overexpose yourself to the sun.

Reasonable exercise

Exercise can promote blood circulation in the body, better absorb various nutrients, and accelerate the excretion of toxins in the body, thereby strengthening the physical fitness and preventing the occurrence of various diseases. Reasonable exercise can make joints and muscles flexible, which is beneficial to bone health and delays aging.

Note that menopausal women have more fragile bones, so they should choose gentle exercises such as jogging, walking, Tai Chi, yoga, etc.