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Refer to January 2000 NutriNEWS article "Nutritional Advances: Menopause and Osteoporosis"
Because a variety of hormones interact to govern bone remodeling and mineral metabolism, HRT was considered the first line approach for prevention of menopausal osteoporosis. Now other options are being considered. Over 50% of postmenopausal women will incur an osteoporosis-related fracture. Smoking plays a role as do certain drugs such as corticosteroids, thyroxine, anti-convulsants, heparin, lithium and tamoxifen. Historically a woman who has exercised in pre and post puberty has the largest increases in bone density. Since peak bone mass occurs at about age 35, exercise in adulthood will still result in mild increases in BMD (bone mineral density), but these gains will be lost if exercise ceases. The recommendation is usually made for 1200 mg of elemental calcium daily. Dairy, eggs and liver are good sources. Eight ounces of milk, yogurt, or cooked greens or 1 oz of firm cheese all supply 300 mg of calcium. However, dairy products alone do not supply enough magnesium, a vital mineral for bones. Recommended intake ratios of calcium to magnesium are 2:1 but this increases to 3:1 in menopausal women. Eating whole grains, nuts, legumes and dark green vegetables, meat and fish as well as supplementing with magnesium will prevent the magnesium deficiency commonly observed in many Americans. Also don't forget the importance of vitamin D in increasing calcium absorption. Copper, manganese, zinc, boron and silica are minerals that are also associated with bone and are deposited into the collagen-protein matrix. It is also an important consideration that a patient has enough hydrochloric acid (pH of 3 or lower) in their stomach to absorb the calcium. Taking antacids or acid stopping medications will cause hypochlorhydria and will decrease calcium absorption. |