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Boost Your Bone Health During Menopause, Part II: Calcium and Vitamin D

We want to make sure you maintain healthy and strong bones – so we’ve come up with a two-part series to address the various ways you can boost your bone health!

In this second installment, we’ll be looking at what you should be doing differently in your diet to keep your bones healthy with help from our nutritionist, Jacqui Justice!

calcium-food
Now we know what exercises we should be doing to stay strong
, but what about our diets? After all, you are what you eat!

As I’m sure you know, calcium is an essential part of building and strengthening your bones. Our body loses calcium every day and can’t make anymore itself, so it’s our job to take in calcium through our food – so that the calcium doesn’t get taken from our bones instead. Vitamin D also plays an important role in strengthening your bones – it’s needed to properly absorb calcium – and if you’re lacking Vitamin D, you may have lower bone density and are at a higher risk of breaking a bone.

If you’re a woman who’s under the age of 50, you need 1,000 mg of calcium and 400-800 IU of Vitamin D daily. If you are above 50 years old, you need 1,200 mg of calcium and 800-1000 IU of Vitamin D daily. So how are you going to give your body those necessary minerals?

    • Eat food that is high in calcium and Vitamin D, including cheese, yogurt, milk, fortified orange juice, sardines, edamame, eggs, salmon, tuna, leafy greens and fruits, as well as any foods that are fortified with these nutrients. For more specific tips on what to eat for what bone-strengthening nutrients, click here.
    • Consider taking calcium and Vitamin D supplements. Vitamin D is harder to get through only your diet, so it may be in your best interest to consider taking a Vitamin D supplement. It is recommended that you try to get the majority of your calcium from your diet, however. As for Vitamin D, you can produce more the more sunlight you get, but this may be a problem due to where you live or the risk of skin cancer. Some calcium supplements contain Vitamin D, so you may not need to take two different supplements to get these two bone-strengthening nutrients!
    • Cut down on caffeine, salt and alcohol. Caffeine and salt force your body to get rid of calcium more quickly, so cut back and try to conserve your calcium levels. Alcohol gets in the way of your body’s ability to absorb calcium, so make sure to drink only in moderation.
    • Pay attention to certain foods that may interfere with calcium absorption. Foods that contain phytates, too much protein or oxalates can get in the way of your body’s ability to absorb calcium from these foods. While they may be healthy for you otherwise, just know that they may not count as good sources of calcium.
    • Don’t smoke. Amongst other health dangers, smoking interferes with your body’s estrogen production, which helps protect your bones! 

Consult with your doctor or a nutritionist when changing your diet and deciding to take supplements to make sure that these changes are right for your body’s needs.

 

Sources:

Image via http://11athletics.com

http://nof.org/articles/10#WHATDOESCALCIUMDO

http://www.bidmc.org/YourHealth/Health-Notes/Bones-and-Joints/Top-Stories/5-Foods-to-Strengthen-Bones-and-Joints.aspx

http://www.health.com/health/gallery/0,,20365458_12,00.html

http://nof.org/foods

http://my.clevelandclinic.org/health/diseases_conditions/hic-what-is-perimenopause-menopause-postmenopause/hic_Menopause_and_Osteoporosis

http://www.everydayhealth.com/news/how-to-boost-bone-health-menopause/

 

Boost Your Bone Health During Menopause, Part I: Exercises

dailyweighin-fit-middle-aged-woman-exercise-650x400We want to make sure you maintain healthy and strong bones – so we’ve come up with a two-part series to address the various ways you can boost your bone health!

In this first installment, we’ll be looking at what kinds of exercise you should be doing to stay healthy with help from our fitness expert, Lisa Avellino!

You may not know this, but since you were about 30 years old, your bone mass has been slowly declining over the years. Unfortunately, menopause only helps to speed up that process. When your estrogen levels drop, your bone cells break down more frequently – putting you at risk for osteoporosis and potential fractures.

Sounds scary, doesn’t it? Don’t worry. We can help.

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7 Foods That Are Ruining Your Health

Radio MD

Recently, our Menopause Relief Expert, Dr. Timothy Morley, was featured on the very popular The Dr. Decker Weiss Show on radiomd.com talking about foods that can actually negatively affect your health.

Want to read more? Click here.

EATING FOR MENOPAUSE: BREAKFAST

healthy-breakfast

Eat a protein-rich breakfast to boost your energy, increase your brain power and kick start your menopausal metabolism right from the get go, as well as prevent overeating later in the day.

Breakfast is the most important meal of the day and studies have found that those that regularly skip it are more likely to develop obesity and insulin resistance than those who partake in a healthy protein-rich breakfast on a regular basis.
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Menopause Superfood: The Coconut

the coconut buzzOne day it helps lower your cholesterol, the next day it claims to be a saturated fat that in excess can lead to heart disease.  The media has confused us all on the beneficial properties of the infamous coconut. So, is it a fruit, a seed, or a nut?

Botanically speaking, the one seeded drupe (hard stony covering enclosing a seed) can be considered all three.  Akin to the “Tree of Life” due to its multiple purposes, the coconut’s entire contents can be used for milk, fiber, fuel, utensils, and musical instruments!

So, what can it do for you? Continue reading