Calcium is a mineral your body needs to maintain healthy bones and teeth. According to Harvard Medical School, 99 percent of calcium in the body is stored in the bones and teeth. The other 1 percent can be detected in tissues and blood. It also aids in the transmission of nerve impulses and helps regulate the heartbeat. Once a woman reaches menopause (the average age is 51), bone density often declines at an accelerated rate. That's why an adequate amount of calcium is especially important during this stage of a woman's life.
Osteoporosis
Menopausal women need calcium to help reduce the risk of osteoporosis. Osteoporosis is a disease that causes bones to become brittle and weak, making them more vulnerable to fractures. The National Osteoporosis Foundation says most women experience an increase in bone loss after menopause, due to a sharp drop in estrogen. Annual decreases in bone mass of up to 5 percent often occur in the first years of menopause. Postmenopausal women are especially susceptible to fractures of the hip, wrist and spine.
High Blood Pressure & Cancer
Calcium has a number of other health benefits for women in menopause. It may help lessen the risk of high blood pressure and colon cancer. This can be of particular importance to women in menopause since blood pressure tends to rise at this time, and colorectal cancer is most prevalent in both women and men over age 50.
Calcium Intake
Women age 50 and over should get 1,200 mg of calcium each day. This averages out to approximately two to three glasses of milk per day in addition to a nutritious diet. You may also take calcium supplements which commonly comes as a liquid or tablet carbonate or citric acid preparation. Carbonate pills should be taken with meals to enhance calcium absorption. Calcium citrate is soluble and can be taken on an empty stomach.
Calcium Rich Foods
Calcium is found in a number of dark green leafy vegetables such as collard greens, spinach and kale. Salmon, sardines, legumes and dried beans are also good sources of calcium. You can also look for calcium fortified foods and beverages at the supermarket such as breakfast bars, cereal, waffles and tofu.
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