Menopause, the stage of a woman's life that marks the end of fertility, brings about many feelings. Some fear this stage thinking of it as an end while others treasure it feeling a sense of freedom from the monthly menstrual cycles. Menopause also causes physical symptoms due to the drop in estrogen levels. For some, these symptoms are bothersome -- some disrupt daily routines and others lead to chronic conditions like osteoporosis. Women can reduce their symptoms by eating a healthy diet and increasing their intake of calcium. Consult a doctor for advice before taking calcium supplements.
Osteoporosis Facts
Although osteoporosis, a condition characterized by weak and porous bones, affects both men and women. Women account for 80 percent of the 10 million cases in the United States according to the National Osteoporosis Foundation. As women age, their bodies can no longer balance the formation of new bone and the loss of old bone. The onset of menopause and the resulting lack of estrogen increases the rate of bone loss causing some women to lose up to 20 percent of their bone density in the five to seven years immediately following menopause. Increasing your intake of calcium during and following menopause can help bridge the gap between bone loss and bone formation and reduce the risk for osteoporosis.
Role of Calcium
Bones consist of living tissue, the blood vessels, nerves and cells, and non-living material -- the mineral salts. Bones contain two types of cells: Osteoblasts help form new bone and osteoclasts break down old bone. The osteoblasts absorb calcium from the blood and deposit it in the bone, thereby adding strength. Calcium serves many other roles in the body besides building strong bone. It plays a role in nerve signaling, hormone secretion, muscle function and blood vessel dilation and contraction. If there is a low level of calcium in the blood, the osteoclasts break down bone material to release the calcium into the bloodstream, therefore weakening the bones. During menopause, the lack of estrogen causes osteoclasts to break down bone even faster.
Recommended Intake
Adult men and women need the same amount of calcium per day to support normal body functions. The National Institute of Medicine recommends adult men and women ages 19 to 50 consume 1,000 mg of calcium per day. However, to reduce the risk of osteoporosis, women 51 years or older should increase their consumption to 1,200 mg per day. The added calcium supports necessary functions to help bones retain their calcium content.
Sources
To increase their calcium intake, women in menopause can increase their consumption of low-fat or non-fat dairy products, including milk and yogurt. Dark-green leafy vegetables, like spinach, kale and broccoli also serve as healthy sources of calcium. Many women fail to consume enough calcium through a healthy diet. That explains why doctors encourage menopausal women to take a daily calcium supplement. Calcium supplements come in two forms; calcium citrate and calcium carbonate. The body absorbs calcium from both types of supplements, but calcium carbonate is less expensive, convenient and readily available. The body can only absorb so much calcium at a time. Therefore, those taking large doses, like 1,000 mg per day, should break the doses up and take 500 mg at separate times.
References
- National Osteoporosis Foundation: Fast Facts
- National Institutes of Medicine -- Food and Nutrition Board: Daily Recommended Intake Summary Listing; 2011
- Endocrineweb: Osteoporosis -- The Effects of Menopause on Bone Strength; October 2010
- National Institutes of Health Office of Dietary Supplements: Calcium; January 2011
