What is menopause or the climacteric?
Menopause is a transitional stage between 40 and 50 years in a woman's life. Her menstrual cycle typically becomes irregular as ovarian hormone production decreases, until after a few years, this hormone production stops and her reproductive capacity ends.
What changes occur?
There are physiological changes due to lack of estrogen: hot flashes, irritability, or anxiety. A weight gain of 2 to 3 kg is possible, and fat distribution changes, increasing volume in the abdominal area. Some health problems related to dietary changes may arise or worsen. The three most common health issues in menopausal women are: obesity, dyslipidemia (high cholesterol), and osteoporosis (bone decalcification and loss).
How to prevent osteoporosis?
It’s important to develop bone mass before age 25, since bone loss begins gradually from that age onward. The best protection against osteoporosis is prevention. This includes building a strong bone mass before age 25, maintaining a balanced diet rich in calcium, regular physical activity, limiting alcohol, and avoiding tobacco.
How do we meet energy needs?
Through a varied diet, which increases the likelihood of meeting all needs. By combining different foods, nutrient gaps in some are compensated by others. The diet should be sufficient, complete, varied, and balanced. If overweight, reduce energy intake, ensure adequate calcium intake, include skim milk, drink plenty of water, and exercise regularly.
How much calcium should be recommended for menopausal women?
Calcium is the most abundant mineral in the body. It's important not only for bones and teeth but also for maintaining the integrity of cell membranes and regulating neuromuscular excitability. The body must constantly receive calcium to replace what is lost through urine. If not obtained from the diet, the body takes it from the bones.
According to the 1994 U.S. National Institutes of Health recommendations, the optimal daily calcium intake is:
Women
- Up to 50 years old: 1000 mg
- 50 to 64 years:
- Without HRT*: 1500 mg
- With HRT: 1000 mg
- *HRT: Hormone Replacement Therapy
Is dietary calcium always absorbed the same way?
There are many factors affecting calcium bioavailability (absorption, retention, and usage). These include age, development stage, sufficient vitamin D levels, moderate phosphorus, lactose (milk sugar), and regular exercise.
Keep in mind:
There’s no difference between milk and yogurt in terms of calcium bioavailability. However, lactose in milk enhances absorption. Calcium from plant foods is poorly absorbed due to inhibitors like phytates and oxalates found in whole grains. Large amounts of wheat bran significantly affect calcium intake.
Fats hinder its absorption.
High amounts of animal protein increase urinary calcium excretion, leading to greater loss. Vitamin D enhances intestinal calcium absorption, so the body needs enough of it. Foods rich in vitamin D include liver, oily fish (sardines, mackerel, salmon), milk, and egg yolk. Vitamins A and C are also essential for bone synthesis. Excess phosphorus (meat, eggs, cola) reduces calcium absorption. Avoid excessive sodium, as it increases calcium loss via urine. Caffeine also increases urinary calcium loss, especially in postmenopausal women with low dairy intake.
The brands Beybies, Pura+, and NrgyBlast belong to Avimex de Colombia SAS. All products are certified and comply with current health regulations and are manufactured under the strictest international standards. You can purchase our products at our Online Shop. All purchases are backed by a 100% satisfaction or money-back guarantee.
