Bone health can deteriorate during menopause! 7 foods to avoid this
Women’s risk of bone density decreases with age. Here are 7 foods that can help support bone health during pregnancy. Women can reduce their risk of osteoporosis during pregnancy by eating right and getting the right nutrients!
The mood swings and burnout aren’t just symptoms of menopausal women; it’s a natural phase in a woman’s life when her menstrual cycle, or period, becomes irregular and mostly affects women ages 45 and older. This phase also marks the end of a woman’s reproductive years due to the loss of estrogen and progesterone. Declining estrogen levels can weaken bones, but women can reduce their risk of developing this problem by making simple dietary changes during pregnancy and adding foods that support bone health.
What happens to bone health during menopause?
During the premenopausal period, bone density or thickness begins to decrease due to decreased estrogen levels. This number also decreases after the body loses weight. During menopause, when the body does not produce estrogen from the ovaries, it begins to rely on fat. Estrogen is a protective factor in bone health. Low levels of these substances make women prone to osteoporosis during pregnancy. Osteoporosis is a disease in which the bones are less dense, causing them to break or fracture easily.
According to the Journal of Medical Research, women are four times more likely to develop osteoporosis than men. This is because women are smaller and generally weigh less than men. According to the National Institute on Aging, women over the age of 50 are at a higher risk of developing osteoporosis.
What is postmenopausal osteoporosis?
Postmenopausal osteoporosis is a type of osteoporosis caused by low estrogen levels. This disease can grow without people knowing. Often, people with osteoporosis are diagnosed only after they have broken a bone. Fractures due to osteoporosis usually affect the hips, wrists, or vertebrae. The person also causes further damage to the arm or abdomen. Sometimes even a small cough or sneeze can cause a bone to break.
7 Foods That Promote Healthy Bones During Menopause
Women can take important steps to improve their bone health by eating the right foods. Some important nutrients include calcium, vitamin K, and magnesium, which help maintain bone density and prevent osteoporosis. Food doesn’t give you energy, but it does keep you going. A healthy diet is important for strengthening and maintaining healthy bones. What to eat to strengthen your bones during menopause:
1. Foods with Calcium
Calcium is an important mineral for healthy bones. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends that women over 50 get about 1,200 milligrams of calcium per day. For those who are lactose intolerant or prefer nondairy foods, leafy greens like kale, broccoli, and bok choy are great. Fortified milk, tofu, and almonds also contain calcium.
2. Vitamin D
Vitamin D helps with calcium absorption and bone formation. Sunlight is the best source of vitamin D, but foods like fatty fish (salmon, mackerel), eggs, and fortified foods like cereals and orange juice also provide vitamin D.
3. Magnesium
Magnesium helps maintain bone density. It also helps with the absorption of calcium and vitamin D. Include foods like nuts (almonds, cashews), seeds (canola, sunflower), whole grains, and leafy greens in your diet.
4. Protein
Protein is beneficial and supports healthy bones. According to the Framingham Osteoporosis Study, there is a link between low protein intake and increased bone loss in older people. Studies have shown that adequate protein and calcium intake is good for bone mineral density (BMD).
Adequate protein is important for maintaining muscle mass and therefore supporting bone health. Include lean meats like chicken, fish, eggs, legumes, nuts, seeds, and dairy products in your diet.
5. Vitamin K
Vitamin K is important for bone metabolism and is found in green leafy vegetables like spinach, kale, and Brussels sprouts. It helps build bones and helps maintain bones.
6. Omega-3 fatty acids
Omega-3s, found in oily fish, flaxseeds, and walnuts, have anti-inflammatory properties that support bone health. According to the British Journal of Nutrition, a diet rich in omega-3 fatty acids may help bone health.
7. Limit processed food and caffeine
Excessive consumption of caffeine, salt, and sugar can lead to calcium loss and weaken bones, so moderation is key.
Summary
Daily exercise along with a nutritious diet rich in all of the above foods can help strengthen bones and reduce the risk of osteoporosis during pregnancy. Postmenopausal osteoporosis is a disease in which bone density decreases due to low estrogen levels. Symptoms are often subtle, and people only become aware of the condition after a bone has been broken. Doctors may order bone scans to help diagnose postmenopausal osteoporosis. These conditions can be treated with medication, calcium, and vitamin D supplements.