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					Menopause and Osteoporosis

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Bone loss happens more has we age and hormones decrease. But there are
plenty of natural solutions that can prevent this loss. Read on to find
out more.


Article Body:
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 including Vitamins K and
B; as well as minerals such as magnesium, phosphorus, fluorine, silica
and boron. <P>

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. <P>

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 minerals. <P>

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. <P>

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 osteoporosis. <P>

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. <P>

What should be done to prevent osteoporosis from happening after
menopause? <P>
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. <P>

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 exercises.<P>

Finally, use high-quality supplements prescribed by your doctor or
health-care provider, and oh yeah, don‟t forget to have fun. <P>

The information in this article is for educational purposes only, and is
not intended as medical advice.