Menopause and Osteoporosis

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.
The information in this article is for educational purposes only, and is not
intended as medical advice.
 
 

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