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Menopause and Osteoporosis
Cathy Taylor
We know that our bodies require calcium and vitamin D in order to
build and maintain powerful bones. According to his recent book
entitled, “Preventing and Reversing Osteoporosis,” by Dr. Alan
Gaby, it takes more vitamins than we think to prevent brittle
bones including Vitamins K and B; as well as minerals such as
magnesium, phosphorus, fluorine, silica and boron.
The idea is to provide enough combined supplementation for our
bodies to make an abundance of healthy collagen which is the
connective tissue used to create cartilage and bones. Collagen
also ‘binds’ our cells together and as a result, someone with
good collagen has healthy looking skin whereas another will have
thin and wrinkled skin.
A healthy bone cut in half looks similar to a sponge. The body
deposits calcium, phosphorus and other minerals onto all of those
connective fibers and you get healthy bones! The holes give the
bone its flexibility, and you won’t have healthy bones if you
don’t have plenty of collagen on which to deposit the minerals.
Collagen is primarily a protein which is made from amino acids.
Our bodies can create some of our requirements but we also need
additional amounts from our foods and supplements including
lysine and praline. Vitamin C is also required to create
collagen.
Now we know how bones can be made stronger, but how is this
process affected by menopause? The loss of estrogen due to
menopause or possibly surgical removal of the ovaries can
accelerate bone loss for a period of up to 8 years. It is well
established that replacing that estrogen helps protect against
the risk of osteoporosis.
More often, women’s bones become fragile as we age and it’s not
uncommon to break bones in the wrist, spine and hip due to
osteoporosis. Unfortunately, a fracture such as in the hip, can
even shorten our life span so it is important to pay attention to
our bone health.
What should be done to prevent osteoporosis from happening
after menopause?
First of all, eat the foods that are calcium-rich (about 1,000 mg
per day) and can enhance bone growth including: sardines, salmon,
seafood, and green leafy vegetables such as swiss chard, beet
tops, kale, mustard greens, collards, spinach, dandelion greens,
watercress, parsley, chicory, turnip greens, broccoli leaves,
almonds, asparagus, blackstrap molasses, broccoli, cabbage,
carob, figs, filberts, oats, prunes, sesame seeds, tofu and other
soy products.
Vitamin D-rich foods include fish oils such as found in salmon,
mackerel, sardines), eggs (including the yolks), sweet potatoes,
tuna, vegetable oils and cod liver oil. Getting 15-20 minutes of
sunlight exposure daily can also boost production of vitamin D.
Exercise is crucial; in particular, you need weight-bearing
exercise such as walking, Tai chi, dancing and weight training to
reduce the chances of brittle bones at least two times a week.
Include 15 to 60 minutes of aerobic activity two to three times a
week. Avoid high-impact activities and include stretching
exercises.
Finally, use high-quality supplements prescribed by your doctor
or health-care provider, and oh yeah, don’t forget to have fun.
Cathy Taylor is a marketing consultant with over 25 years
experience. She specializes in internet marketing, strategy and
plan development, as well as management of communications and
public relations programs for small business sectors. She can be
reached at Creative Communications: creative-com@cox.net or by
visiting http://www.menopauseinfo.org
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