We know that our bodies require calcium and vitamin D in order to build and
maintain powerful bones. According to his recent book entitled, “Preventing and
Reversing Osteoporosis,” by Dr. Alan Gaby, it takes more vitamins than we think
to prevent brittle bones that is osteoporosis, including Vitamins K and B; as well as minerals such as
magnesium, phosphorus, fluorine, silica and boron.
The idea is to provide enough combined supplementation for our bodies to make an
abundance of healthy collagen which is the connective tissue used to create
cartilage and bones. Collagen also ‘binds’ our cells together and as a result,
someone with good collagen has healthy looking skin whereas another will have
thin and wrinkled skin.
A healthy bone cut in half looks similar to a sponge. The body deposits calcium,
phosphorus and other minerals onto all of those connective fibers and you get
healthy bones! The holes give the bone its flexibility, and you won’t have
healthy bones if you don’t have plenty of collagen on which to deposit the
Collagen is primarily a protein which is made from amino acids. Our bodies can
create some of our requirements but we also need additional amounts from our
foods and supplements including lysine and praline. Vitamin C is also required
to create collagen.
Now we know how bones can be made stronger, but how is this process affected by
menopause? The loss of estrogen due to menopause or possibly surgical removal of
the ovaries can accelerate bone loss for a period of up to 8 years. It is well
established that replacing that estrogen helps protect against the risk of
menopause and osteoporosis.
More often, women’s bones become fragile as we age and it’s not uncommon to
break bones in the wrist, spine and hip due to osteoporosis. Unfortunately, a
fracture such as in the hip, can even shorten our life span so it is important
to pay attention to our bone health.
What should be done to prevent osteoporosis from happening after menopause?
First of all, eat the foods that are calcium-rich (about 1,000 mg per day) and
can enhance bone growth including: sardines, salmon, seafood, and green leafy
vegetables such as swiss chard, beet tops, kale, mustard greens, collards,
spinach, dandelion greens, watercress, parsley, chicory, turnip greens, broccoli
leaves, almonds, asparagus, blackstrap molasses, broccoli, cabbage, carob, figs,
filberts, oats, prunes, sesame seeds, tofu and other soy products.
Vitamin D-rich foods include fish oils such as found in salmon, mackerel,
sardines), eggs (including the yolks), sweet potatoes, tuna, vegetable oils and
cod liver oil. Getting 15-20 minutes of sunlight exposure daily can also boost
production of vitamin D.
Exercise is crucial; in particular, you need weight-bearing exercise such as
walking, Tai chi, dancing and weight training to reduce the chances of brittle
bones at least two times a week. Include 15 to 60 minutes of aerobic activity
two to three times a week. Avoid high-impact activities and include stretching
Finally, use high-quality supplements prescribed by your doctor or health-care
provider, and oh yeah, don’t forget to have fun.
About the Author
Cathy Taylor is a marketing consultant with over 25 years experience. She
specializes in internet marketing, strategy and plan development, as well as
management of communications and public relations programs for small business
sectors. She can be reached at Creative Communications: email@example.com or
by visiting www.menopauseinfo.org
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