Osteoporosis is a common condition that is attributed to abnormal calcium loss and is a factor in unexpected fractures and weakened bones. The condition is common among menopausal women as one in two women over age 50 will break a bone from osteoporosis. The link between menopause and osteoporosis is not only attributed to age but the decrease in estrogen production. It’s important for women to incorporate calcium into their diet to account for calcium losses.
Certain foods and aspects of life should be limited as they are considered to increase calcium loss.
- Animal protein causes a calcium to be pulled from the bones to neutralize blood acidity.
- Sodium increases calcium loss via the kidneys.
- Caffeine is a dieutric that causes calcium loss via the kidneys.
- Tobacco is known to affect bone density.
- Sedentary lifestyle.
The World Health Organization recommends 800 mg per day of calcium for postmenopausal women for those on low animal based diets. While dairy sources provide a great source of calcium there is also healthy sources of calcium from plant based sources. In addition, calcium from milk is only absorbed by about 30%. It’s important to have a variety of sources in calcium to balance calcium loss.
Common sources include:
- Broccoli
- Brussels sprouts
- Celery
- Chickpeas
- Beans
- Lentils
- Kale
- Tofu/Soy beans
- Fortified plant based milk
Resources:
A Natural Approach to Menopause. (n.d.). Physicians Committee for Responsible Medicine. Retrieved May 17, 2021 from https://www.pcrm.org/good-nutrition/nutrition-information/a-natural-approach-to-menopause
What Women Need to Know. (n.d.) National Osteoporosis Foundation. Retrieved May 17, 2021 from https://www.nof.org/preventing-fractures/general-facts/what-women-need-to-know/
