Bone Nourishment During Menopause

Monday, September 26, 2011, 14:49

Most women suffer from weak bones, joint and knee problems because of improper nourishment during menopause. Today, we will discuss on the bone nourishment and healthy lifestyle of women over 40.

Bones getting thinner and weaker during this age is due to osteoporosis caused due to deficiency in calcium and other minerals. Here is a list of nourishment that needs to be a part of the menopause diet. Take a look.

Menopause Diet For Bone Nourishment -

1. Calcium rich foods – Calcium maintains the strength of bones, teeth and for functioning of heart, nerves and clotting of blood. If women don't take the required amount of calcium everyday, the mineral will be absorbed from bones and supplied to the others leading to weakness. Dairy products, green leafy vegetables, fish, dry nuts are the natural supplements of calcium.

2. Vitamins – Vitamin D helps in the absorption of calcium so exposing to the UV rays of sunlight, fortified milk, egg yolk and fish can provide vitamin D for body. Exposing to the UV sunlight for about 10 to 15 minutes will synthesize vitamins. This supplement is as important as calcium.

3. Protein – The energy providers are equally important for menopause nutrition.The eggs, meat, dairy, seafood and poultry need a to be a part in the day to day menopause diet.

4. Phosphorus – This mineral is also required for healthy bones and tissue development. Dairy products, meat, cereals, nuts, fish and eggs can suffice the requirement for bone nourishment.

Experts say that the intake of calcium by women in 20s or 30s is never sufficient as a part of it is gone to the child (breasfeeding) and may even get gradually drained after the 3rd or 4th pregnancy.
Also, every women over 40 lose out 2 -7 % of their bone mass every year unlike men (about 1% every year). To conclude, menopause women require a healthy diet and nourishment for stronger bones so make these supplements a part of your every day meal.