Health

As we live our daily lives, we are exposed to organisms and they may get into our bodies in different ways. In one way or another, these organisms may cause disease especially if the defense mechanisms or immune system of our body is weak.

Our body is vulnerable to diseases if our immune system isn’t working at par. That’s why it’s important to improve your immune system and eventually boost your general health.

What Is the Immune System?

Before finding the right ways to boost the immune system, the first thing to do is to understand everything about it.

The immune system is composed of different organs, proteins and cells that protect your body from any foreign substances including bacteria and viruses.

It also works to neutralize and eliminate pathogens like viruses, bacteria, fungi and parasites from penetrating your body.

The cells in the immune system come from the bone marrow, circulates in the blood and the lymphatic system and protect the peripheral tissues (1).

When the immune system isn’t working properly, there’s a great possibility to develop illnesses. If the immune system is underactive, your body may develop immunodeficiency and severe infections.

On the other hand, overactivity may lead to autoimmune diseases and allergic. The immune system is really amazing as it has the capability to fight against viruses and bacteria that cause diseases (2).

The immune system has two parts such as the innate and adaptive immune system. They complement each other to fight harmful substances or pathogens.

Top 10 Ways to Boost Your Immune System Naturally

In spite of the fact that we’re living in a world with infectious microorganisms, it’s important to be healthy.  Your immune system plays a significant role in keeping your health as it protects you from disease-causing microbes.

Here are sure-fire ways to optimize the function of your immune system:

#1. Manage Stress and Get Adequate Sleep

Researchers found that if someone is suffering from long-term stress, it can lead him/her to high production of cortisol – a steroid hormone (6). The basic purpose of this hormone is to restrict human immunity when a stressful situation is going on.

However, the constant upheaval of cortisol level turns the immune system into something dysfunctional. Therefore, your body becomes more vulnerable to bacterial and virus attacks.

Now, how can you reduce your daily stress? 

We know cutting it off fully is near to impossible. So, we are not going to sound dumb by claiming that “yes, our suggested techniques will help you have sound sleep”. 

Rather, we’ve approached more rationally and have brought several practical tips that you can embrace to minimize your stress.

• Meditate: Use apps like Insight Timer, Calm, Headspace, Aura, YogaGlo, Sattva, Ensō, Inscape etc. 
• Start journaling: Write your daily activities, weekly plans, and yearly goals. 
• Be regular on hobbies: No matter you love fishing, drawing or playing basketball, just schedule it on your every day or weekly routine and see the change. 
• Reward yourself: Give yourself points for every small achievement you encounter. Because that will make your immune system learn how to act actively on little accomplishments. 

Start these today and your mind will thank you for taking care of it soon. Ignore the signs of the stressed-out situation and you’re doomed. Now the choice is yours!

Sleep can be a lifesaver here. But the thing is, it’s not easy to get proper sleep when you’re passing a stressful time. Otherwise, keeping your immune system hale and hearty wouldn’t be this much difficult.

Because as Pflugers Archiv European Journal of Physiology’s review claims, sleeping is the only period when our body generates and disperses the most fundamental immune cells – cytokines, interleukin 12 and T cells. Among them, the first one is a protein that deals with inflammation.

The second one is also an inflammatory (cytokine) substance but of pro level. And the last one, which is responsible for monitoring immune response, is a sort of white blood cell.

As for the quantity of sleep, the National Sleep Foundation advises 7 hours of sleep (each night) for adults. And again, here are our most productive tips for you to overcome sleep deprivation –

• Maintain a sleep schedule. Go to bed every day at the same time. Not 10-15 minutes before or after the set time.
• Find a calm and less lighted space to take your night sleep. 
• Skip afternoon naps if that’s causing insomnia at night.
• Spend at least 30 minutes daily on some exercises.
• Keep your room temperature between 60 and 67 degrees and maintain the sound level as low as possible. 
• Avoid caffeine, cigarettes, alcohol, etc in the evening so that your sleep during night time doesn’t get spoiled. According to some, a heavy meal just before sleep can steal your comfort.
• Try to keep electric devices like mobile phones, TV, computers away from you while you’re going to sleep. This helps to reduce anxiety and balance your sleep.

If you’re still having sleep issues after adding all these behaviors to your lifestyle, we recommend you to consult a doctor or a sleep professional. 

#2. Consume More Fruits, Vegetables, Seeds and Nuts

Another natural way of boosting your immune system is eating loads of vegetables, fruits, seeds, and nuts. Because the nutrients embedded in these foods are very handy to improve our immune system(7). However, the rule of thumb is you should do this on a daily basis.

So….which veggies should be on your list?

We prefer bok choy, broccoli, brussels sprouts, cabbage, cauliflower, garden cress, and kale – in short, the cruciferous vegetables. They are good for the liver that’s responsible for the natural detoxification process of our body.

#3. Consider Probiotics

Having a leaky gut can weaken the immune system, and may lead to immune imbalance as well as developing autoimmune diseases.

Consuming probiotic foods is one way to boost the immune system. These are good bacteria that support the immune system and at the same time help to detoxify the colon. Likewise, probiotic organisms stimulate various cytokine responses.

Probiotics include a wide range of tasty food items. They belong to both fermented and dairy categories.

Dairy products	Cheese	Yogurt	Kefir	Cream	Casein	Whey
Fermented foods	Kimchi	Miso	Sauerkraut	Tempeh	Natto	Sourdough

And the good news is – you can consume these savory foods as a booster to your digestive system. Most importantly, they will definitely accelerate your immunity. 

From unborn child to toddler to young man and adult, everyone can enjoy the benefits of probiotics. Of course, the unborn will share it from their mother’s consumption of the same. And due to their having it at an early time, they will build an immune system that can easily fight different respiratory diseases like colds, asthma, or eczema. 

Giving probiotic supplements at an early age can prevent diseases that are immune-related. It also improves the gut mucosal immune system. Taking probiotic supplements prevents the incidence of gastrointestinal and respiratory infections (8).

The best part? 

Overcoming type 1 diabetes (to which many weaker immune system holders fall prey) will also be possible to prevent with probiotics while to which many weaker immune system holders fall prey to. 

#4. Adequate Intake of Vitamin D

Studies have found that viral infections such as respiratory tract infections become less effective when tacked with vitamin D supplementation(9). Because such supplementation decreases the creation of the compounds that promote inflammatory effects.

Also, the possibility of getting affected by chronic diseases, like hepatitis, TB, and cardiovascular diseases, lessens as your blood begins to achieve a high volume of vitamin D.

In case, you’re curious to know which food items contain vitamin D, check out plant-based milk, fortified cereals, yogurt, and supplements!

The easiest way, though, is the exposure to the sun. Just step outside and your body will absorb the necessary vitamin D, leading to the production of antibodies, thereby more immunity.

On the flip side of the coin, if your body lacks sufficient vitamin D, you’ll become more prone to respiratory problems. So, we see nothing wrong in taking a quick 10 to 15 minutes walk under the sun for a better immune system.

#5. Consume Garlic

Garlic is another gem in the realm of immunity booster. We use this powerful antioxidant in almost all the recipes and the reason is quite clear. Allicin – a sulfur oriented compound! It remains in garlic in a heavy amount. In fact, it’s mainly known as an immune-boosting property.

Therefore, in previous days, garlic (natural decongestant!) is considered to be a powerful weapon against infections. Another reliable source (National Center for Complementary and Integrative Health Trusted) claims that people with high blood pressure can take garlic to lower it down. Besides, this savory ingredient is useful in delaying the solidification of arteries.

You won’t see a lot of herbs that are antiviral, antimicrobial and antibiotic at the same time. We bet it!

#6. Consider Immune-supportive Herbs

To bring a balance between different energy forces of your body (wood, fire, earth, metal, and water), it’s important to reinforce your immune system. The following immune-supportive herbs are some of the most effective elements to promote your overall health condition –

(i) Echinacea

Polysaccharides, one of the ingredients of Echinacea (aka coneflower), can enhance the white blood cells of your body. Consequently, you become immune to infections. This antibacterial, as well as antiviral herb, comes in a tablet or extract form.so, you won’t find it difficult to consume this immunity-boosting flower.

(ii) Astragalus

Anemia, the core component of Adaptogenic astragalus, helps to increase blood counts. Your stress level will also decrease. The best time to fast forward your immune system is cold and flu season. Because then you can use this herb on soups and combat exhaustion.

(iii) Yin Chiao (Honeysuckle Forsythia)

Combining 9 herbs, a formula is prepared by the traditional Chinese medication practitioners. The herbs include licorice, peppermint, Lu Gen, Jing Jie etc. Among them, peppermint is good for nasal clearance, Lu Gen bringing a soothing effect to the stomach and lungs, and so on.

(iv) AHCC

Active Hexose Correlated Compound (AHCC) is widely known for its ability to safeguard you from viral infections, like ordinary cold or flu. The other benefits it can build a shield against cancer and decrease the unwanted impacts caused by chemotherapy.

(v) Elderberry

Next comes elderberry. It contains an antioxidant named quercetin. It excludes the possible inflammatory impact and also works as an antihistamine. The usual use of the elderberry syrup is – whenever you observe any symptom of flu, just take one teaspoon of the syrup and that’s it! It will heal every flu disease from chronic fatigue to sinus pains and the kind!

(vi) Andrographis

Available in Asian countries, Andrographis comes handy in improving the liver condition, relieving sore throat and fever, appeasing digestive problems, and impeding influenza. Purify your blood and increase your immunity with the detoxifying properties of this bitter herb and win over infections.

(vii) Ginger

During cold seasons, one of the gifted herbs you’ll find is ginger. I mean, who doesn’t love a cup of ginger tea while dealing with sore throat or frequent coughing? Ginger tea with honey and lemon is love.

And bring about a soothing feel on the go. Nasal congestion becomes a thing of the past when treated with this pungent root. No question asked this antihistamine is strong enough to fight the cold symptoms.

#7. Essential Oils For Immune Health

Essential oils are widely accepted as a means of fighting viruses, bacteria, and fungus. Thanks to the antiseptic properties contained in them, it helps the essential oil perk up the immunity. The basic way it works is by influencing various body activities as well as accelerating the lymph & blood circulating speed. 

Common roles essential oils can help with – 

• Boosts energy & aids in digestion.
• Purifies the air 
• Resists the dispense of airborne germs
• Disinfectants products or surface (can be applied with sprays)
• Relieves stress (use with lavender).
• Improves skin conditions (when applied diluted on the skin)

Type of Essential Oils

(i)  Lemon Essential Oil

• Treats E. coli, influenza viruses & several Staphylococcus (Staph) strains. 
• Produces comforting scent.
• Helps to relieve nausea.

(iii) Rosemary Essential Oil

• Helpful for respiratory ailments
• Clears ‘foggy head’ & heals the sinuses 
• Treats fungal & bacterial infections
• Contains mild anti-viral attributes.

(iv) Tea Tree Essential Oil

• A powerful immune stimulant 
• Potent anti-septic
• Cures viral infections related to the digestive system,
• Works as an antibacterial against E. coli, Staph & Salmonella strains.

(ii) Eucalyptus Essential Oil

• Applicable on the chest & feet.
• Treats the symptoms of colds.
• Clears congested sinuses. 
• Effective against E. coli, flu, Candida albicans & Staph strains 

Checkout best essential oil brands

#8. Avoid Excessive Intake of Alcohol

Irrespective of how low or high amount of alcohol you consume per day, your immune system is getting influenced by it bit by bit. However, it’s always discouraged to take booze going overboard in every sit.

Because doing so will make your body become occupied with detoxification of your entire system. Consequently, the regular activity of your immune system will be interrupted.

In 2015, Alcohol Research (a journal) shows via its review that if a person consumes excessive alcohol, his/her physical capability to combat infections de-escalates and in the face of any illness, the recovery process becomes slower.

Therefore, anyone, who is used to consistent alcohol intake, remains in a high chance of suffering from respiratory problems such as pneumonia, liver disease, or certain types of cancers.

So, our suggestions would be – seasonal drinkers should cut their habit off and the non drinkers are doing fine and should stick to their decision of avoiding it for life. According to the National Institutes of Health (NIH), the maximum amount should be one (4 oz of a wine glass) and two drinks each day for excessive women and men drinkers respectively.

#9. Stop Smoking

Akin to alcohol, smoking is also a Big NO-NO to keep your immune system perfectly active. The primary reason is the smoke produced by the cigarette. Oncotarget’s November 2016 reviewed that chemicals like CO (carbon monoxide), NO2 (nitrogen oxides), cadmium, and nicotine, hamper the natural growth and prevent the regular functionality of the immune cells, namely B cells, T cells, and cytokines.

To worsen the case, smoking plays a big role in aggravating viral & bacterial infections. TB, flu, pneumonia, and other infections concerning the lung are its major attacking points. CDC adds that rheumatoid arthritis (it’s all about joints) or post-surgical infections can also get easily attacked by this so-called cool habit.

Also, specialists suggest avoiding passive smoking as far as possible.

Therefore, if any smoker is looking to rebuild and then reactivated his/her immune system, it’s high time they should take the first step of cutting this habit off.

CDC recommends that they can start with counseling, behavioral therapy, or some other concrete stuff like prescribed non-nicotine medications or nicotine replacement items.

#10. Do regular Exercise

Exercises have a lot of benefits and when you do on a regular basis its advantages also go double. Starting from infections caused by bacteria or viruses to chronic diseases can easily be defeated by maintaining an exercise routine.

Therefore, patients suffering from type 2 diabetes, heart disease, or overweight individuals should make a habit of doing workout either at home or at the gym. Read what are the best home exercise equipment for workout.

Endorphin is another reason you should cling with daily exercise. This hormone is ideal to decrease pain and you’ll start feeling a pleasing vibe. So, once you begin exercising, it’s gonna work as a stress relieving tool for your system.

However, you should avoid intense workout unless you’re used to it. Because there are several cases recorded so far that portray how strenuous for long duration steals away the immunity process.

So, for adults, a moderate level of workouts like walking, running, jogging, or cycling are fine. Choose either minimum 75 minutes of running or 150 minutes of walking or cycling each week.

Common Immune System Diseases

As it is important to know how to boost your immune system, it is also necessary to know the different immune system disorders caused by either autoimmune attack or excessive immune response.

Here are some of the common immune system disorders;

• Asthma and other allergies

If your immune system is weak, you’ll be susceptible to allergens that may trigger allergic diseases like allergic rhinitis, asthma, food allergies and atopic dermatitis. Dust, pollen and mold are common allergens that cause your body to develop allergy symptoms (3).

Allergic reactions happen when your body has developed antigens against any substance. Exposure to such substances repeatedly may result in allergies.

• Immune deficiency disorders

If one or more parts are missing in your immune system, most likely you may develop an immune deficiency disease. Such disorder may be the result of existing illness or medication, or genetic disorder is also known as primary immunodeficiency (4).

HIV/AIDS is an example of immune deficiency disorder and drug-induced immune deficiency. Infections that are life-threatening can cause severe impairment in your immune system.

• Autoimmune diseases

Autoimmune diseases force your immune system to bout your body cells and tissues. After World War II, the prevalence of this immune system disorder increases throughout the world.

In fact, millions of Americans nowadays were living and suffering from autoimmune disease. It’s not easy to diagnose this disease accurately. The symptoms of autoimmune disease are vague and disparate; thus it may take a few years to diagnose the disease.

Examples of such diseases include inflammatory bowel disease, rheumatoid arthritis, multiple sclerosis, lupus, psoriasis, type 1 diabetes, Hashimoto’s disease and Grave’s disease.

The first thing to do to treat such a condition is to stay away from factors and foods that can damage the gut, thus prevents leaky gut (5).

Final Thoughts

Getting sick can affect your life in many ways. That’s why to avoid such a situation, it’s important to boost your immune system. This way, it can function properly and protect you from developing illnesses and infections.

Sure, everyone wishes that they ate a little healthier each week, but for most people, it’s just not finically possible. Even when you eat out, a double cheeseburger is often cheaper than an entrée salad.

When you need to change your eating habits without breaking the bank, it helps to have some useful tips guiding your purchases. Below are 21 ways of eating healthy on a budget.

Plan Meals First

Knowing exactly what you need to make and what you’ll have to purchase for meals ahead of time can cut down on weekly food expenses. By avoiding nightly trips to the store for this and that, you can prevent unnecessary impulse buys and cut out junk food purchases.

Stick to the List

All retailers use psychology to trick you into making impulse purchases you hadn’t planned. By adhering to your shopping list, you can avoid unnecessary items leaping into your cart.

Your list can save you a lot more if you find out ahead of time which items stay on sale. There’s no better feeling than seeing your saved amount reach the double digits during checkout.

Leftovers are Your Friend

Whether you live alone and don’t need a great deal of food or you can get creative and repurpose them, leftovers are a great way to save on meals. Even if you make a huge dish of pasta, that is several dinners you don’t need to buy or prepare.

If you’re worried about getting burned out on eating the same thing every night, try to come up with ways of repurposing it. Leftover chicken, for example, makes excellent salads, sandwiches, pizzas, and many Mexican dishes, as well as others.

Do the Hard Work

Pre-shredded and sliced cheese is expensive because the company has already gotten it prepared for use. Meanwhile, a block of cheese is less pricey per ounce, and you can purchase a cheese shredder or grater for a few bucks.

While it might be a pain to cook rice or slice cheese now, you’ll save a ton by avoiding prepackaged manufactured items. It may take longer than a minute, but your grains and dairy will save you a lot in the long run.

Skip the Drive Thru

Many people, especially those with entry-level jobs, insist that golden arches are the only way to save on meals. However, fast food isn’t as cheap as it used to be, and it won’t leave you feeling full for as long, forcing you to eat more.

You may even find that you can make a copycat recipe for cheaper than the real thing, and it will likely be healthier for you as well. Avoid the added fat, cholesterol, and sodium and stick to eating at home instead.

Buy Store Brand

No, the store brand doesn’t always taste like the real deal, but most of the time, the flavor will surprise you. And products, like cereal, sometimes taste even better than the original, pricier brands that you enjoyed as a kid.

Make sure that you check out the labels, however. Not all branded products have released their formulas, and the store brand may merely be a copycat.

Shop the Sales

You likely find yourself planning the same meals each week and buying the same items on every trip. However, by designing your meals around the weekly sales items and sticking to the discounts and BOGOs, you can save even more on your shopping trips.

Go Vegetarian

Many vegetarians and vegans cut meat and animal products out of their diet for political reasons. However, a growing number of shoppers have stopped buying meat because it’s too expensive, and instead have switched to plant-based proteins which remain cheaper.

Shop Seasonal Produce Sales

If corn is in season, it means that the plants supplied locally are at their peak look and taste, and they often go on sale. Trying to purchase your favorite fruits and veggies when the season is over means that you’re relying on suppliers from outside the region or even country, which requires higher shipping costs to bring home.

Head to the Freezer Aisle

While you’ll have to fight off ice cream cravings, your store’s freezer section shouldn’t get ignored. Here, you will find bulk bags of plain frozen fruits and vegetables, often sold in the store’s cheaper brand.

Frozen produce makes meals simple for soups, smoothies, desserts, and more. And when you can never seem to finish fresh food before they spoil, frozen bags are a much better alternative.

Clip Coupons

Many shoppers avoid using coupons because it tends to slow their checkout line to a crawl. However, if you’re not taking the time to clip either paper or digital coupons, you’re just leaving money on the table.

There are also many rebate and discount apps that can provide you with additional discounts not available to others. Don’t let embarrassment prevent you from saving more at the store.

Don’t Adhere to “Scheduled” Meals

Breakfast for dinner is fantastic, and you can often make it for far less than a typical steak or chicken dinner. By changing up what meal foods you eat at which times, you may find that you don’t need to make as drastic of changes as you first thought.

Bulk Stores & Online Shopping

You may not find it cost-effective to purchase specific healthy food items like flaxseed, legumes, or dehydrated fruit products. Shopping at bulk item stores, warehouse retailers, and online chains may prove much cheaper, and you’ll receive more food for your money.

The only downside of these options is that many retailers require a membership fee. As long as you’re getting enough mileage out of your trips, it’s well worth it compared to typical grocery shops.

Shop Cheaper Stores

Ritzy grocery chains that are famous for cookie butter are rarely known for their bargains. Rather than continue buying from expensive retail brands, go for the cheaper stores instead.

Aldi is well-known for their emphasis on cheaper items and store brand products, and they are rapidly expanding in the United States. While there may not be a convenient discount grocery chain near you now, keep your eyes peeled for newcomers.

Head to the Farmer’s Market

If you discover yourself fortunate enough to have a local farmer’s market, then you are missing out on some serious bargains. Most local produce suppliers have a higher quality than the selection found in stores, and often at a steeply discounted price.

Buying directly from local farmers helps keep the local economy growing, and it’s a simple way to try something new and exciting. You can often find other food stands as well, providing you with a more robust shopping experience over fluorescent lights and easy listening.

Homemade Freezer Meals

While boxed freezer meals are pricey and chock full of sodium and preservatives, making your own will save a lot more time and cash each week. By setting aside prepared meals and properly storing them in your freezer, you can avoid last-minute pizza deliveries by always having healthier meals ready to go.

Make it All at Once

Even when a recipe says that your meal will get done in 20 minutes, we all know that’s often not the case. If you set aside a specific evening to get all of your cooking done, however, you can enjoy more free time throughout the week, as well as already having dinner planned.

The hard part is successfully storing it all away, as well as labeling the items going into the freezer. If you are an organized individual, however, you might enjoy the chore.

Avoid the Snack Aisles

If you are currently on a diet or trying to make healthier eating habits, the last place you need to push your cart is down the snack aisle. Even products marked as lighter or healthier often are worse than the original items.

Cookies, chips, and crackers have next to no nutritional value, and many substitute products are equally bad. Just do yourself a favor and avoid temptation altogether.

Compare Prices Per Ounce

Many shoppers remain interested in the total item price, but they ignore the cost per ounce. Although a larger product offering, or package, might be a few dollars more, you may discover that it’s a better value by the size.

Invest in Food Saving Devices

While there are many gimmick products that you are better off avoiding, legitimate food saving machines are well worth the cost. Not only will your food remain fresher for longer, but that means fewer replacement shopping trips as well.

Keep a Running Inventory

How many occasions have you bought products, only to discover it hiding behind something else? By maintaining a dry erase board or similar simple inventory list, you can avoid buying the same things over and over again.

It might be a hassle to take stock, but it’s a cost-effective way of avoiding spending more than you must. Being frugal means taking a few extra steps sometimes.

Every woman goes through menopause usually around the age of 50 and it could be a very trying time in the life of a woman. With all the hot flashes and mood swings, you’ll wonder if there are more issues women have to deal with. But, there’s more. Menopausal women are prone to having fractures due to some of the changes they go through.

What Is Menopause?

Menopause is basically when a woman’s menstrual cycles stop (meno-pause = menstruation pause). The average age of menopause is 51 years. It is clinically diagnosed when menstruations have stopped for 12 consecutive months.

Although menopause is said to have occurred after 12 months of absent menses, there’s a period called perimenopause that occurs in the years leading to menopause. During this time, the menopausal symptoms develop and gradually worsen until menopause.

How Do I Know I am Going Through Menopause?

Menopausal symptoms affect women differently. Some may have all the symptoms while others may have none. Some of the commonest symptoms are

• Hot flashes
• Irregular menses
• Poor sleep
• Mood swings
• Tiredness
• Headaches
• General aches and pains
• Changes in sex drive
• Vaginal dryness
• Palpitations

Why Does Menopause Happen?

First of all, menopause is a normal state of health. It’s one of the normal changes that can happen to a woman’s body as she gets older. The science behind it is pretty straightforward.

When a female is born, she has some eggs in her ovaries which are released every month from the time she begins to menstruate. The ovaries produce some hormones called estrogen and progesterone.

These are the hormones that cause the release of the eggs thereby regulating the menstrual cycle. During menopause, the ovaries reduce the number of hormones it’s secreting so the eggs aren’t released like before.

Then the menstrual cycle first begins to go awry before it finally stops. This is why there is a period with symptoms of hormonal changes before menopause actually happens.

Can Menopause Happen Early?

Menopause can happen a little early is some women. If menopause happens between 40 – 45 years, then it’s called Early menopause. If it happens before 40 years then it’s called Premature menopause. Menopause can be early or premature due to some of the following reasons

1. Smoking: Studies have shown that women who smoke are more likely to go through menopause earlier.
2. Family History: If your mother or sister had early/ premature menopause, you may have it too.
3. Chemotherapy or pelvic radiotherapy: These medical treatments may destroy the cells in the ovaries.
4. Surgery: Removal of the ovaries means there are no ovaries to produce the hormones needed for menstruation. Removal of the uterus without removing the ovaries has been linked to early menopause.
5. Auto-immune diseases: Sometimes the body’s immune system may erroneously attack its own cells thinking they are foreign cells. The presence of an auto-immune disease such as hypothyroidism and rheumatoid arthritis may indicate that the body may have attacked its own ovaries.
6. Turner’s syndrome: Women with Turner’s syndrome have a missing chromosome so their ovaries don’t form properly. This causes abnormalities in their menstrual development and ultimately premature menopause.
7. Eating disorders like Anorexia nervosa

If you feel you might be going through early or premature menopause, please see your doctor with your symptoms and a record of your menstrual cycle. She would likely run tests on you to confirm if you are going through menopause and then figure out why.

What Is The Relationship Between Estrogen And The Bones?

Estrogen is a very important hormone for the development of strong bones. Simply put, there’s a war between two types of cells in our bones. The osteoblasts are the cells that make new bone and the osteoclasts are the cells that destroy old bone. There’s a delicate balance in the functioning of these two cells and estrogen helps maintain this balance.

When there is a decrease in the amount of estrogen in the body, the osteoblasts begin to lose the battle with the osteoclasts. Slowly, but surely, the osteoclasts increasingly function more than the osteoblasts. This causes more reduction of bones than the production of bones.

A consistent reduction in bone mass leads to osteopenia which is like a midpoint between healthy bones and really bad bones. If osteopenia isn’t corrected or slowed then it will lead to osteoporosis.

Osteoporosis is when you have really weak and brittle bones due to the increased function of osteoclasts over osteoblasts. It is a silent disease occurring without any pain until there’s a sudden, unexpected painful fracture usually from a minor fall. Weak, brittle bones are prone to breaking with just a little pressure applied to it. This could cause mobility issues, and they might require a knee scooter to move around.

Can Osteoporosis be prevented or treated?

The good news is yes! Prevention, they say, is better than cure. So let’s start with the preventive measures. The trick is to make your bones as strong as possible before and during menopause so that it takes a longer time to get to the point of really low bone mass. Here’s how:

1. Load up on calcium and vitamin D. This helps with bone development and strengthening. You can take foods rich in these vitamins and you can add supplements.
2. Exercise. Weight-bearing exercises strengthen the bone. Examples of such exercises are jogging, walking, aerobics and yoga. If you don’t have a home gym, you can also consider using a good recumbent exercise bike.
3. Decrease alcohol to less than 2 drinks daily and quit smoking.

If you have already been diagnosed with osteoporosis, then, unfortunately, you are prone to fractures. However, there are medications available to help reduce your risk of fractures such as bisphosphonates, hormone replacement therapy, and calcium and vitamin D supplements. Also important is to reduce your risk of accidental falls. Please see your doctor and ensure you keep regular appointments to avoid debilitating illness.

Menopause and osteoporosis have a strong association; the earlier preventive measures are taken the better the quality of life you enjoy in your menopausal years.