Women remember watching Great Aunt Gert stoop from bone loss, looking fragile and weak, knowing that was never going to happen to them. After all, osteoporosis or porous bones are a condition for grandmothers and great aunts. All of a sudden, a woman finds her doctor discussing the results of her bone density test and reminding Great Aunt Gert’s niece to increase her calcium. Weak or porous bones were never about being old as much as about maintaining bone strength. Women today understand that overall health decreases during menopause. With waning hormones disrupting calcium and vitamin D stores, osteoporosis a real risk for women as young as 50.

Osteoporosis

Bones are living tissue. As women enter menopause, reproductive hormones that monitor vitamin and mineral balance in the body stop working. Women lose approximately 80 percent of estrogen stores during menopause. As bone and tissue cells die off in the body, estrogen revives cell loss with concentration of healing vitamins and minerals. What little estrogen remains in women’s bodies after 50 relegates to heart and kidney functions. Waning estrogen can leave women’s bones unable to absorb sufficient calcium to maintain bone and joint health without a little help. Next, learn how to increase calcium intake and beat bone loss.

Sources of Calcium and Vitamin D

As hot flashes, mood swings, anxiety, stress, and night sweats disrupt menopausal women’s lives, waning bone health sneaks by, undetected. Women, who drink low-fat milk, eat dairy products and take daily vitamin D supplements in a multivitamin, decrease the hidden danger of degenerating bone tissue. Studies show that the body absorbs calcium efficiently when paired with vitamin D.

Milk

Some women do not enjoy the taste of milk. Calcium, however, comes in cottage cheese, ice cream, ice milk, smoothies and calcium fortified yogurts. Calcium, vitamin D, K, and protein are essential nutrients for boosting bone health. The best way to increase the body’s intake of all of these vital nutrients is through drinking a glass of milk. Try blending milk with fresh fruit, a little dark cocoa, or even a little vanilla extract to increase its palatability.

Soy Products

Although, not the ideal substitute for milk calcium fortified soy yogurts can increase the body’s natural production of estrogen. Tofu, for women unfamiliar with this amazing food, takes on the flavor of any combined fruits, proteins, or vegetables. A Tofu serving of 240 ml. contains 258 mg. of calcium.

Spinach

Spinach salad, spinach greens and mandarin oranges provide the body with 40 percent of the daily-recommended dosage of calcium. A lunch of spinach salad combined with a fruit smoothie can provide a full day’s serving of calcium, and it doesn’t even taste like milk. Add some sesame seeds to the salad or as a mid-afternoon snack to increase protein energy throughout the day.

A Little Sun

Most women love the sun but worry about its debilitating effect on skin and aging. Women who get 20 minutes of sun per day can significantly increase the body’s production of vitamin D. A little sunscreen while eating a spinach and smoothie lunch while sitting in the sun increases bone health, mood, and energy and reduces stress.

Consideration

Soy foods can significantly increase estrogen stores in the body. Women should consult a medical health professional before endeavoring increases in soy products.

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