Menopause and Osteoporosis

Its commonly known that our bodies require calcium and vitamin D to help build and maintain strong healthy bones. According to Dr. Alan Gaby, author of "Preventing and Reversing Osteoporosis", it also takes vitamins K and B, as well as minerals such as magnesium, phosphorus, fluorine, silica and boron to prevent brittle bones associated with osteoporosis. It is necessary to provide enough combined supplementation for our bodies to produce an abundant supply of collagen, the fiber that binds our cells. Collagen is the connective tissue which creates cartilage and healthy bones. It also gives you healthy skin. Without collagen your skin will appear dull, thin and is more prone to wrinkles.

A center of a healthy bone will look similar to a sponge. The body deposits calcium, phosphorus and other minerals onto the connective collagen fibers and combine to form healthy bones! Also, like a sponge, the holes give your bones flexibility. Without plenty of collagen there will be no where to deposit these minerals.

Collagen is protein which is made from amino acids. Our bodies themselves can create some of the of the requirements necessary in production of healthy bones. However, we also need nutrients from the foods we eat. Additional vitamin C, lysine and praline are also required and can be consumed through dietary supplements.

Now you know how strong bones are made, but what affect does Menpopause have on your bones? Menopause causes a loss of estrogen, especially if surgical removal of the ovaries is necessary. This period of low estrogen lasts about 8 years. Research shows that replacing the estrogen lost during this time is crucial, as it will lessen the risk of osteoporosis.

It is very important to pay attention to your bone health. It is not uncommon to break bones of the wrist, spine and hip due to osteoporosis. Unfortunately, fractures such as those in the hip, can shorten your life span.

How do you prevent osteoporosis after menopause?

First of all, eating foods that are rich in calcium. You should consume about 1,000 mg per day. Foods that enhance bone growth include: sardines, salmon, green leafy vegetables like Swiss chard, beet tops, kale, mustard or collard greens, spinach, watercress, almonds, asparagus, broccoli and it's leaves, cabbage, carob, oats, prunes, tofu and other soy products.

You will also need a rich supply of vitamin D, like in salmon, mackerel, tuna and sardines, which contain a high concentration of fish oil. Also, eggs, sweet potatoes, vegetable and cod liver oils are a great supply of vitamin D. And to help the body's natural production of vitamin D it is suggested to have a healthy supply of sunlight each day, approximately 15-20 minutes.

Exercise is also critical. maintaining healthy bones. Weight bearing exercises such as walking, Tai Chi, dancing and weight training at least twice per week will reduce the chances of osteoporosis. Also, include stretching and 15 -20 minutes of aerobic exercise 2-3 times weekly. Be sure to avoid high impact activities.

Only use high quality supplements as prescribed by your physician or health care provider.

And lastly, don't forget to have fun!