Menopause is an inevitable stage in every woman’s life, and with it comes a number of changes in the body that can affect bone health. Bones are crucial to keep us on our feet and carry out our daily activities, so it is essential to take care of them during menopause.
Discover how menopause affects bones, how to take care and strengthen them, as well as the info about some foods and natural supplements that can make a difference in bone health during this stage thanks to this post by Arandovo.
How menopause affects the bones
Menopause is a natural process that marks the end of menstruation in a woman’s life, usually between the ages of 45 and 55. During this period, the ovaries gradually decrease the production of sex hormones such as estrogen and progesterone. While this has an impact on many body systems, one of the most affected is the bones.
Estrogen plays a crucial role in bone health. This hormone helps regulate the balance between bone formation and absorption, which means that it helps keep bones strong and dense. When estrogen levels decrease during menopause, bone formation slows down, while bone absorption continues. This can lead to decreased bone density and increase the risk of fractures and osteoporosis.
How to take care of bones during menopause
Although menopause can have a negative impact on bone health, there are steps you can take to keep your bones healthy during this stage of life. Here are some important recommendations:
Balanced and calcium-rich diet
Calcium is an essential mineral for bone health. Make sure to include calcium-rich foods in your daily diet, such as low-fat dairy products, broccoli, kale, almonds and fish with edible bones, such as salmon.
Vitamin D is very important for the proper absorption of calcium into the bones. You can get vitamin D through sun exposure, but it is also important to include food sources of this vitamin in your diet, such as oily fish, egg yolk and fortified foods.
Regular physical activity
Exercise is essential for maintaining bone health. Regular physical activity, such as walking, swimming, weight lifting or yoga, can help strengthen bones and improve bone density. Try to incorporate at least 30 minutes of moderate exercise into your daily routine.
Avoid smoking and excessive alcohol consumption
Smoking and excessive alcohol consumption can weaken bones. If you are a smoker, seek help to quit, and if you drink alcohol, do so in moderation.
How to strengthen bones during menopause
In addition to following a balanced diet and healthy lifestyle, there are other ways to strengthen bones during menopause. Here are some additional strategies:
Resistance training, such as weight lifting or using resistance bands, can help strengthen the muscles surrounding the bones, which in turn protects and strengthens the bone structure.
Yoga and Pilates
These disciplines focus on flexibility, balance and core strength, which can improve posture and reduce the risk of falls and fractures.
Collagen is a key component of bones, tendons and cartilage. Taking collagen supplements can help maintain the integrity of bones and joints.
Some phytonutrients such as lycopene (in tomatoes), resveratrol (in red grapes and red wine), and green tea contain antioxidant properties that may be beneficial for bone health.
In addition to calcium and vitamin D supplements, there are other natural supplements that can be useful for strengthening bones during menopause, as we will see below.
Ideal foods for the bones during menopause
Including certain foods in your diet can make a big difference regarding bone health during menopause. Here is a list of foods to consider:
Low-fat dairy products
Yogurt, cheese and milk are excellent sources of calcium. Opt for low-fat versions to keep calories under control.
Leafy green vegetables
Kale, spinach and chard are rich in calcium and other nutrients beneficial to bones.
In addition to salmon and sardines, tuna and trout are also healthy choices due to their omega-3 fatty acid content.
Almonds and walnuts
These dried fruits are excellent sources of calcium and magnesium, both being essential nutrients for bone health.
Vitamin K-rich fruits and vegetables
Vitamin K is important for the formation of strong bones. Spinach, broccoli and asparagus are good sources of this vitamin.
Vitamin C sources
Vitamin C is essential for the formation of collagen, which is an important component of bones. Oranges, strawberries, kiwis and peppers are some of the best choices.
Natural supplements for bones
In addition to the foods mentioned above, natural supplements can play an important role in bone health during menopause.
Natural food supplements are products that are used to complement the daily diet, providing additional nutrients that are not present in the everyday foods we consume daily.
Some of the most popular natural supplements are vitamin and mineral supplements, but there are others such as Arandovo’s MKARE®️, which contains all-natural benefits in a single product.
MKARE®️ is a 100% natural functional ingredient based on eggshell membrane, which natively contains a unique source of bioactive compounds.
Thanks to the biomolecules contained in egg membrane such as collagen, elastin and various GAGs like hyaluronic acid, chondroitin and heparan sulfate, MKARE®️ is an ideal supplement to protect joints, tendons and especially bones.
Menopause can have a significant impact on bone health due to declining estrogen levels. However, by carrying out a balanced diet, exercising regularly and taking Arandovo’s MKARE®️, you can keep your bones strong and healthy during this stage of life. Bone health is essential for an active and pain-free life, so don’t spare on taking care of it!
Check out our website now and find out about all the benefits of MKARE®️. And if you have any doubts or need more information, you can get in touch with us, we will answer all of your questions as soon as possible.