Menopause and osteoporosis: Five ways to get calcium

Osteoporosis literally means "porous bone" and is a risk for women (and men) as they age, particularly during menopause when hormones like estrogen have run amuck. Estrogen is significant to bone health because of its anti-oxidizing properties that protect bones and allow them to absorb calcium. If your body is no longer producing the estrogen it craves, you bones may become more vulnerable to fractures.

So when you enter that age when you trade visits from Aunt Flow for hot flashes and mood swings, it's time to think more seriously about your bone health. One of the easiest ways to fight bone loss and menopausal osteoporosis itself is to get plenty of calcium. However, more recent studies have shown that you may require vitamin D in tandem with calcium to get the highest benefit.

Eat your way to stronger bones

Milk

Probably the oldest trick in the book, but still useful. Calcium is not the only nutrient helpful in the bone mass business; protein, and vitamin D, and K are all necessary. Any guess where you can get all of those rolled into one? Yep, milk.

Yogurt

If you do any more research on calcium, you may begin to notice that dairy products have some of the highest calcium content available, but not everyone can eat it. If you fall into this category, look for calcium fortified alternatives, like soy yogurt.

Tofu

240 ml can contain 258 mg of calcium. Be aware though, tofu is made from soybeans and soy is a natural estrogen stimulant. Not everyone needs tons of estrogen, so consult your doctor before embarking on a solely soy endeavor.

Spinach

Boiled spinach, and other leafy greens, can give you nearly 40% of your daily recommended amount of calcium in just one serving.

Sesame seeds

If you aren't planning a visit to a ballpark anytime soon, or lack the patience for individual shucking, sesame seed butter may be a better option. You can treat it just like peanut butter.

Sunshine

O.K., so this isn't a food and it's the sixth recommendation, so consider yourself in the midst of a great deal. Getting just a few hours of sunshine each week will help your body produce vitamin D which has become more apparently necessary for the proper absorption of calcium. But wear sunscreen, duh!

For more information about calcium and osteoporosis

Ask your doctor about your personal risk for osteoporosis. It's often known as a silent disease among menopausal women because there are virtually no symptoms until there's a broken bone involved. Exercise and healthy diet are the best preventative measures you can take. Follow this link to read more about the different osteoporosis treatments.

To learn more about Osteoporosis