If you have recently started going through menopause, then you may understand that you are at an increased risk of developing osteoporosis. This is a serious concern, because fractures are associated directly with the formation of osteoporosis, and you are more likely to fall as you age as well. If you are concerned about osteoporosis, then there are a few things that you can do to reduce the chances of you developing the issue. Keep reading to learn about what you should be doing.
Increase Calcium Intake
There is a direct correlation between menopause and the malabsorption of calcium. Specifically, estrogen allows the body to absorb calcium from the foods we eat so that the nutrient can be absorbed by the bones and left to travel through the bloodstream. Since estrogen reduces as you start menopause, so does your body's ability to absorb calcium. This means that some of the calcium you consume will be excreted through your urine.
Increasing your intake of calcium leads to more of the nutrient in your body and the increased chance of it being absorbed. The best way to increase calcium intake is to eat foods that are high in the nutrient. You also want to eat foods throughout the day instead of all at once. Cheese, broccoli, kale, yogurt, milk, almonds, and okra are all high in calcium and so are foods that are fortified with the nutrient.
You will need to consume about 1,200 milligrams of calcium a day, but this is not always enough to combat bone loss. Speak to your physician about the possibility of taking a calcium supplement. Also, add vitamin D to your diet to help with calcium absorption. You want to reduce your intake of foods that can interfere with calcium absorption too, like anything with phosphorous or insoluble fiber.
You may know that estrogen replacement therapy can help to increase your body's ability to absorb estrogen. However, the therapy may not be wise for many women, especially since it can increase your cancer risks. If supplements are not right for you, then you can eat foods that contain phytoestrogens instead. Phytoestrogens are plant-based nutrients that act like estrogen when consumed. They are not hormones though, so they are far less likely to increase your cancer risks. It is wise to eat only a small number of foods with phytoestrogens during the week though.
A few phytoestrogen containing foods include soy, tofu, sesame seeds, flax seeds, tempeh, oats, and barley. To learn more about postmenopausal osteoporosis information, contact a company like Radius.Share