How to supplement calcium after menopause?

When women reach menopause, the estrogen level in their bodies will drop significantly, which can cause many changes in the body, such as hot flashes, mood swings, and severe anxiety disorders. To address these problems, adjustments must be made from many aspects. In addition to psychological adjustments, attention must be paid to dietary adjustments. Women after menopause are prone to osteoporosis, so they must pay attention to calcium supplementation, such as the following calcium supplementation methods.

How to supplement calcium after menopause?

1. Eating more vegetables after menopause is beneficial for calcium supplementation

Many people prefer animal food, but rarely pay attention to supplementing vegetables. They think that vegetables only contain dietary fiber and vitamins and have nothing to do with bone health. In fact, vegetables not only contain a large amount of potassium and magnesium, which can help maintain acid-base balance and reduce calcium loss, but they also contain a lot of calcium themselves.

2. Drinking carbonated drinks is not conducive to calcium supplementation

Most beverages contain phosphates, which can seriously hinder the absorption of calcium and promote calcium loss. Refined sugar in beverages is also not conducive to calcium absorption. Therefore, anyone who needs calcium supplementation must strictly control the consumption of sweet drinks. Tea is rich in potassium ions, low in phosphorus, and contains fluoride which promotes the strength of bones and teeth. Therefore, drinking tea is beneficial to bone health and not harmful.

3. Not all milk can meet calcium supplementation needs

The protein content in milk is only 3%, but the water content is as high as 87%. Ordinary milk contains more than 104 mg of calcium per 100 grams. If you want to reach the additional amount needed every day, you need to drink 5 to 6 cups. Of course, you can also choose high-calcium formula milk that is fortified and rich in vitamin D. Two cups a day can meet your calcium needs.

4. The importance of calcium supplementation after menopause

As people reach middle age, especially women after menopause, bone loss accelerates. During this period, bone density tests should be performed once a year, and preventive measures should be taken as soon as possible for people with rapid bone loss. In recent years, most scholars in Europe and the United States have advocated that women should start long-term estrogen replacement therapy within 3 years after menopause, while insisting on long-term preventive calcium supplementation to safely and effectively prevent osteoporosis.

Preserving as much calcium in the body as possible, enriching calcium stores, and increasing peak bone mass to the maximum are the best measures to prevent osteoporosis in later life. For high-risk groups with genetic genes, focus on follow-up and early prevention and treatment.