Calcium intake is critical for maintaining bone health during menopause for several reasons…
Hormonal changes and bone density
- Estrogen is crucial for maintaining bone density. Its decline during menopause accelerates bone loss, increasing the risk of osteoporosis
- The rate of bone resorption (breakdown) exceeds the rate of bone formation during menopause, leading to a decrease in bone mass and strength
What is osteoporosis?
Osteoporosis is a medical condition where weakened bones become more susceptible to fractures. It is often referred to as a “silent disease” because it typically progresses without symptoms until a fracture occurs.
Importance of calcium
Calcium is a major component of bone tissue. Adequate calcium intake helps maintain bone density and structural integrity. Our bones act as a reservoir for calcium. Ensuring sufficient calcium intake helps replenish this reservoir, which is critical when bone turnover rates are high.
Daily requirements
Postmenopausal women are generally advised to increase their calcium intake to compensate for higher bone resorption rates. The recommended daily intake for women over 50 is 1,300 mg/day. Dietary sources include dairy products (milk, yoghurt, cheese), leafy green vegetables (kale, broccoli), and fortified foods (orange juice, cereals).
We can’t forget about the complimentary nutrients essential for calcium absorption like:
- Vitamin D is essential for calcium absorption. Without adequate vitamin D, even high calcium intake may not be effective
- Magnesium and vitamin K also play roles in bone health and should be part of a balanced diet
Lifestyle considerations
Regular exercise: weight-bearing exercises help maintain bone strength and complement the benefits of calcium intake. Reducing consumption of alcohol and caffeine, and avoiding smoking, can further support bone health
What about supplements?
Only if dietary intake is insufficient, calcium supplements can help meet the recommended daily intake. However, it is important to consult with a healthcare provider before starting supplements to avoid potential side effects and interactions with other medications.