Menopause is not a disease, but a transitional phase that every woman must go through. Women in menopause may experience abnormal physical symptoms, so it is important to pay attention to physical conditioning, especially the supplementation of calcium. Let's learn about the methods of calcium supplementation for menopausal women.
【Methods of Calcium Supplementation for Menopausal Women】
1. Dietary Calcium Supplementation
Although we eat every day, it is important to focus on the types of food during menopause and choose foods with high calcium content, such as dairy products, soy products, fish and shrimp, sesame sauce, etc.
Preventing calcium loss also requires the participation of various vitamins, so it is necessary to eat more green vegetables and fruits, such as carrots, black sesame, mushrooms, apples, etc.
2. Calcium Supplements
During menopause, the calcium lost by women exceeds the calcium intake. In cases where the diet is not properly balanced and the absorption is limited, calcium supplements are the most effective shortcut.
3. Proper Exercise
Exercise stimulates the bones and increases bone density, improving osteoporosis. Therefore, simply supplementing calcium is not enough. Exercise stimulation assists in calcium absorption and delays calcium loss.
4. Sun Exposure
Although calcium supplements and diet also contain vitamin D, they account for less than 10% of the total vitamin D in the body. According to relevant reports, the skin provides 90% of the vitamin D to the body through sunlight exposure.
【Dietary Recipes for Calcium Supplementation during Menopause】
1. Soy Isoflavones
Soy isoflavones are plant-based estrogen and are known as natural hormones. They have the effects of preventing cancer, breast enhancement, and reducing discomfort during menopause. In terms of increasing estrogen levels, supplementing soy isoflavones is the most direct and effective method.
In our daily diet, soybeans and soy products such as tofu contain rich soy isoflavones. Moreover, the protein content in tofu is even higher than that in meat, making it very suitable for menopausal women.
2. Vegetables and Fruits
Vegetables and fruits are not only rich in dietary fiber and vitamins, but also contain a large amount of trace elements such as potassium and magnesium in certain vegetables and fruits, such as celery, spinach, potatoes, pumpkins, bananas, grapes, lemons, oranges, etc.
At the same time, not only milk and tofu, but also green vegetables have relatively high calcium content, such as rapeseed, spinach, shepherd's purse, cabbage, etc. Menopausal women may consider eating more of these vegetables in their daily lives to effectively prevent and treat osteoporosis.
3. Moderate Tea Consumption
It is said that drinking tea affects the absorption of calcium, so many menopausal women have started to quit tea. In fact, there is no need to do so. Moderate tea consumption is very beneficial to the health of middle-aged and elderly people.
【Best Time for Calcium Supplementation】
Although many women know that they need to supplement calcium and consciously do so, the effect is not good, and they still frequently experience back pain. This often happens because they did not pay attention to the timing of calcium intake.
Nighttime is the main time for the loss of calcium in the body, and calcium in food is usually excreted from the body within 4 to 5 hours after digestion. Therefore, supplementing calcium before bed is the best choice, such as drinking a glass of milk before bed or eating more calcium-rich foods during dinner.
If menopausal women frequently experience back pain, it indicates that their bodies have lost a large amount of calcium, and even if they take calcium supplements, they may not be able to replenish the lost calcium.
Therefore, it is best to supplement calcium as early as possible, starting from now. For female friends who have regular blood tests and do not have low calcium levels, daily dietary calcium supplementation, such as drinking milk regularly and engaging in outdoor activities to get sunlight exposure, is sufficient.
The best time to sunbathe is before 10 o'clock in the morning or after four or five o'clock in the afternoon, for about half an hour. This way, it will not cause skin damage due to strong sunlight, and it can promote the synthesis of vitamin D in the skin, assisting in calcium absorption.
If blood tests reveal low calcium levels or if there are symptoms such as cramps, weak bones, and lack of strength in daily life, prompt medical calcium supplementation is necessary. Please consult a doctor for advice.
