Typically beginning after age 45, menopause marks the end of child-bearing years for women. Menopause is not a disease or condition, it is just a normal milestone that all women will go through, much like puberty. The duration of menopause varies from woman to woman, as some may experience it for only two years while another may go through this stage for up to ten years. After menopause, estrogen, which is a hormone naturally produced in the body that helps bone matter regenerate and build, is no longer being produced. So, after menopause bone health and strength are of particular concern as the woman moves towards her elderly years.
Calcium
Calcium is an important mineral that is needed for bone strength and to prevent osteoporosis. When the body is lacking in calcium, it will pull calcium and bone matter from existing bones to use in other parts of the body. If sufficient calcium is not being ingested through the diet or by means of a supplement, the deficiency could potentially lead to osteoporosis. Strong and healthy bones are needed to support an active lifestyle, which will healthfully carry the human body into later years. Calcium is also needed in the body for muscle contraction, like the beating heart. This vitamin can be found in foods such as leafy greens and dairy products. For best absorption, greens should be eaten with lemon or apple cider since calcium is best assimilated in an acidic environment. When supplementing calcium, a balance of other minerals is needed. Consult a physician before beginning to supplement with calcium as an imbalance with other minerals can cause other potential problems.
Vitamin D
Vitamin D is a fat-soluble vitamin that is produced and stored in the body when skin is exposed to sunlight. This vitamin helps the body absorb calcium, which is vital for bone density and strength. According to the University of Maryland Medical Center, vitamin D also supports the health and efficiency of the immune system and its cells, which protect the body against infections and cancer. Postmenopausal women who take a calcium supplement along with a vitamin D supplement reduce the softening of their bones into the later years. Vitamin D is available from food in many dairy products, which have been fortified to include this vitamin.
Omega-3 Fatty Acids
Omega-3 is a fatty acid that cannot be produced in the body and must be obtained through the diet or by taking supplements. Omega-3 fatty acids have many functions in the body. University of Maryland reports that these fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Elson Haas, MD., states in his book, ''Staying Healthy With Nutrition,'' that omega-3 fatty acids support brain function and protect the health of neurotransmitters in the brain. This is beneficial by helping reduce postmenopausal depression.
References
- ''Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Dr. Elson M. Haas; 2006
- University of Maryland Medical Center: Vitamin D
- University of Maryland Medical Center: Vitamin K
- National Library of Medicine: Vitamin K2
- Endocrine Web: Effects of Menopause on Osteoporosis
- University of Maryland Medical Center: Omega 3
