Menopause and Osteoporosis

Menopause and Osteoporosis

Women start to lose calcium from their bones from the age of about 35.
During the five years just after the menopause, women lose bone mass at the highest rate in their lives.
This can lead to osteoporosis, a serious condition that results in bones breaking very easily.

To prevent bone loss during the menopause:

• Don't smoke.
• Exercise regularly. Weight-bearing exercise is best, such as running, tennis, weight-training, or even a brisk walk.
• Get plenty of calcium.

The National Osteoporosis Society suggests women over 40 and nearing the menopause, should get 1500mg of calcium each day.

Vitamin D helps the body absorb calcium, and sunlight on the skin stimulates the body's own production of vitamin D. It is also in some sardines, oily fish, cereals, cheddar cheese and margarine.

Calcium in some popular food
half-pint semi-skimmed milk = 365mg
Cheddar cheese (5 slices) = 360mg
Cup of almonds = 300mg
Cup of low fat yogurt = 190mg
Prawns (100g boiled) = 150mg
Spinach (100g boiled) = 150mg

Phytoestrogens for Menopause

Phytoestogens are often used with success to help control the symptoms of menopause.
They are found in plants and activate estrogen receptors by mimicking estrogen weakly.

There are 3 types of natural estrogen found in plants, one of which is useful during the menopause:

• resorcyclic acid lactones found in rice, corn, barley and wheat which contain beta estradiol
• steroidal estrogen found in rice, date palms and licorice which are identical to the estrone and estradiol produced in the body
• phenolics which come in different classes and include isoflavones.

In menopause, isoflavones can buffer symptoms of estrogen loss.

The highest sources of isoflavones are found in red clover, flaxseed, and soybeans. Other sources include beans, lentils, black-eyed peas and phytoestrogen herbs.