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It's well known that top sources for calcium include dairy products such as milk, yogurt, and cheese, along with dark leafy greens such as collards, kale, Swiss chard, and broccoli. Breakfast cereals and fruit juices are often fortified with the mineral as well.
Dried figs. Two figs contain about 65 milligrams mg of calcium. Like prunes and perhaps even tastier than their cousinfigs can be sliced over oatmeal or blended into smoothies.
They also work well paired with cheese and even as a pizza topping. Canned salmon. A 3-ounce serving has mg of calcium. It's so rich in the mineral because canned salmon includes tiny, soft bones that you likely won't even notice, Dr. It's easy to mix canned salmon with mayonnaise to make a sandwich spread as you would with tuna or whip it up into a dip.
Plant milks. We automatically think of cow's milk as a solid calcium source, and with good reason. But milk made from almonds, rice, or soy is typically fortified to reach a calcium level similar to its dairy counterpart: 8 ounces contains to mg.
Check labels, and also watch out for sugar that might be added to plant milk. This soy-based mainstay of Asian cuisine boasts mg of calcium in a 4-ounce serving, while calcium-enriched versions often have double that amount.
Soy foods, which include edamame, are generally high in calcium, Dr. Rosen says, as well as an important source of protein — also important to bone health. Almonds and almond butter. Known for their heart-health benefits, almonds are easy to love though calorie-dense.
A half-cup of the nuts alone has mg of calcium, while 2 tablespoons of almond butter contains mg of calcium. White canned beans. Each cup of these soup- and chili-enriching legumes — which encompass navy, cannellini, great northern, and lima beans — contains about mg of calcium.
Beans are a smart source of protein as well, Dr. Osteoporosis, a disease in which bones become weak and brittle, strikes four times as many older women as men, a disparity due in part to our loss of bone-protecting estrogen after menopause.
But while you may shrink a bit in height or develop a slightly stooped posture as you age — hints that osteoporosis is lurking — the condition typically doesn't announce itself until you break a bone.
One weapon can stave off that painful scenario, however: bone density testing. The x-ray technology, known as a DEXA scan, measures the density of calcium and other minerals in bones.
It can detect osteoporosis before a dangerous fracture happens. DEXA can also predict your risk for a future bone break or determine how well osteoporosis medication is working.
Bone density testing is recommended for all women starting at age 65 and every two years thereafter. Women 50 to 64 should also begin regular testing if they have certain risk factors for osteoporosis, such as low body weight, a past fracture, a parent who broke a hip, a disease linked to bone loss, or medication use known to thin the bones.
How is DEXA scanning done? Over a minute period, you'll lie on your back on a padded table. One x-ray device will pass over your hips and lower spine, while another passes underneath.
As with other x-ray testing, you'll be asked to stay still and hold your breath at certain points. The test will generate two scores. One compares your bone density to that of a healthy young adult. The second compares it to peers of the same age, gender, and ethnic background.
The higher your score, the denser your bones. While current guidelines help your doctor decide when to treat low bone density, further research is needed to determine whether the guidelines related to ethnicity are accurate.
Adding a few lower-profile calcium-rich foods to your diet can enhance bone benefits beyond what you get from daily basics such as dairy products and dark greens.
How much calcium should you aim for? The National Academy of Medicine recommends 1, mg daily for women 50 and under and 1, mg each day for women 51 and older.
To maximize its impact, complement calcium intake by consuming international units IU of vitamin D each day, particularly if you live in a part of the world where daylight is not plentiful. Read product labels to help you tally just how much calcium and vitamin D you're getting on an average day through diet, Dr.
But don't go overboard. Strong evidence suggests women taking calcium—vitamin D combination supplements have a higher risk of developing kidney stones. Also, be wary of other supplements that claim to have bone benefits. In particular, the heavy metal strontium is often marketed for this use, he says, but research has shown it "only makes bone look denser on scans.
To safely strengthen bones, stick to low-impact exercise Foods rich in calcium and vitamin D go a long way toward maintaining bone strength. These include walking briskly outdoors or on a treadmill climbing stairs on a machine doing gentle aerobics using elliptical training machines.
Detect osteoporosis before you break a bone Osteoporosis, a disease in which bones become weak and brittle, strikes four times as many older women as men, a disparity due in part to our loss of bone-protecting estrogen after menopause.
: Bone health and women| What Every Woman Should Know About Bone Health | It also improves muscle strength, balance and fitness, and reduces the incidence of falls and fractures. Osteoporosis is caused by bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss. Also, if you have a condition or take a medicine that causes secondary osteoporosis, your healthcare provider may order a bone density test. Hyattsville, MD: National Center for Health Statistics. If you have insurance, check with your insurance provider to find out what's included in your plan. Two figs contain about 65 milligrams mg of calcium. |
| Menopause and osteoporosis - Better Health Channel | How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. Pay attention to vitamin D. Your friend will receive an e-mail invitation to view this page, but we will not store or share this e-mail address with outside parties. Bone Health: Exercise Is a Key Component Home For Professionals Annual Meeting Publications For Women Commercial Supporters Press Room About NAMS Member Login Contact Us. How does menopause affect bone health? Good lifestyle habits can help you protect your bones and decrease your chance of getting osteoporosis. |
| What Women Need to Know | No amount of exercise will undo 16 hours of bad posture a day. Think about sitting and standing as tall as possible, pulling your belly button towards your spine, lowering your shoulders, and gently drawing your shoulder blades together. Place a mirror in a location where you will see yourself frequently so you will be reminded if you start to slouch. Develop a plan for weight-bearing, strength-training, and balance exercises. These have all been shown to improve the health of your bones and decrease the risk of falls. Inactivity such as prolonged bed rest, limb immobilization, or spinal cord injury can cause skeletal loss. An increase in bone mass results from activities that apply stress to bone and increase muscle mass and strength. Extreme exercise is not necessary. Even mild forms of exercise that improve agility and balance can be beneficial. Weight-bearing exercise means carrying your body weight in activities as simple as:. Strength-training exercises can include the use of resistance machines or inexpensive equipment:. Balance work should begin with a chair for support, especially if you already have osteoporosis. While holding the chair, practice standing on one foot at a time. Gradually, work up to balancing on one foot without using the chair. Studies show that exercising for 45 to 60 minutes three times a week maintains bone strength. Your bone gains start to diminish if you stop exercising, so vary your exercise routine to stay interested. It is never too late to reduce your risk of osteoporotic fracture. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. 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Bone health and women -
A drop in estrogen can lead to bone weakness, which can trigger osteoporosis. This is why osteoporosis is common after estrogen levels fall during menopause.
Osteoporosis is more common in older women due to increased bone loss with age and lower estrogen levels after menopause. Lower estrogen levels after menopause can weaken bone tissue and cause osteoporosis.
It is estimated that half of women over the age of 50 will have an osteoporosis-related fracture in their lifetime. Healthy bone tissue constantly breaks down and grows back. Through early adulthood, the human body generally replaces bone tissue at the same rate or faster than it breaks down.
Usually between ages 30 and 40, the rate of bone growth starts to gradually slow down in the female body. Eventually, your body loses bone tissue faster than it can replace it, leading to thinner bones lower bone density and higher risk for osteoporosis and fractures.
Osteoporosis prevention and treatment can involve behavior changes, medication, alternative medicine and surgery. A key benefit of our integrated approach is having a team of specialists with different areas of expertise thinking about your care plan, including potential medication side effects and complex health concerns unique to you.
Everyday behaviors and choices have an impact on bone health, sometimes playing an important role in osteoporosis prevention and treatment.
Our specialists in primary care, lifestyle medicine, alternative medicine and physical therapy can help you:. Your doctor will work with you to determine the best medication — or combination of medications — based your unique factors, such as overall health status, fracture risk, level of bone density and personal preference.
Osteoporosis treatment can involve drugs to either slow the rate of bone tissue breakdown or drugs to grow and strengthen bone tissue. Hormone therapy HRT can also be an option for some patients, because estrogen can help improve bone density.
However, it depends on important personal considerations, such as whether the patient:. The University of Chicago Medicine offers vertebroplasty and kyphoplasty procedures that stabilize the spine due to osteoporosis as well as minimally invasive procedures to reduce pain in patients with spinal fractures from osteoporosis.
In addition to our physician team, board-certified physician assistant Megan McCaleb, MMS, PA-C , provides evidence-based care and patient education for osteoporosis treatment and prevention. She specializes in benign gynecology and bone health.
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Menu Skip to Main Content Center for Women's Integrated Health Osteoporosis and Bone Health for Women. Center for Women's Integrated Health Find a Doctor Schedule an Appointment Contact Us Osteoporosis, Estrogen and Aging Why is osteoporosis more common in women?
Osteoporosis is also more common in: White, Asian or Mexican people People with a family history of osteoporosis and bone fractures People with medical conditions that increase risk for faster bone loss, such as autoimmune or digestive diseases People with a history of eating disorders or very low body weight, leading to loss of menstruation in their teens or early twenties.
At what age should women have a bone density test? Guidelines generally recommend a bone density test by age 65 for women, possibly sooner if you have certain signs, symptoms or risk factors, such as: Family history of osteoporosis or bone fractures Back pain caused by a collapsed vertebra Hunched or stooped posture kyphosis Bone fracture from a low-force impact or movement Early menopause Screening for osteoporosis starts with a personal evaluation, including a detailed review of your medical history and a physical exam performed by your doctor.
Does low estrogen cause osteoporosis? What causes osteoporosis in older women? What can women do to prevent and treat osteoporosis?
Nutrition, Exercise and Lifestyle Behaviors. Our specialists in primary care, lifestyle medicine, alternative medicine and physical therapy can help you: Maintain a well-balanced diet with foods rich in calcium, vitamin D and other nutrients that are good for bone health, including supplements if necessary Learning fall prevention techniques, including avoiding activities that increase risk for falls Get regular exercise, including techniques to strengthen your bones, such as: Walking Running Dancing Activities to improve balance and core strength, such as weight lifting, Pilates, yoga or tai chi Quit smoking, limit alcohol intake and manage substance abuse.
Medication and Hormone Therapy. This may include: Drugs that block bone resorption bone break down , such as bisphosphonates or denosumab Drugs that build new bone, such as teriparatide, abaloparatide and romozosumab Hormone therapy HRT can also be an option for some patients, because estrogen can help improve bone density.
However, it depends on important personal considerations, such as whether the patient: Is premenopausal, currently in perimenopause or menopause , or postmenopausal Has additional health concerns that could be affected by hormonal changes Is currently taking other medications with side effects that could cause complications.
Surgery for Spinal Fractures. Meet Our Osteoporosis and Bone Health Physician Team. Laura Dickens, MD Endocrinology. Bone Health: Exercise Is a Key Component. Posture Is Primary The most important exercise for your bones is developing and maintaining good posture.
Three Types of Exercise for Your Bones Develop a plan for weight-bearing, strength-training, and balance exercises. Weight-bearing exercise means carrying your body weight in activities as simple as: Brisk walking with a backpack or pocketed vest.
Jogging and running provide benefits to the skeleton. Lunges forward, sideways, and rear are particularly beneficial in reducing risk of falls by maintaining muscle strength, agility, and balance.
Other sociable options include tennis and dance. Jumping is excellent for building strong bones but be sure to strengthen your ankles, knees, and hip joints first.
You may enjoy exercising in the swimming pool or on a bicycle, and these can be very good for your heart, but note that they are not considered weight-bearing exercises to strengthen your bones. Strength-training exercises can include the use of resistance machines or inexpensive equipment: Use resistance bands, free weights, or barbells.
Target specific muscle groups the large extensor muscles of the back; the hip flexors and extensors; muscles of the thigh, upper arm, and forearm in order to affect areas of the skeleton most often involved in osteoporotic fractures.
To strengthen your back, perform gentle spinal extension exercises while seated sit tall, look up toward the ceiling, and arch your back and lift the lower ribs off the pelvis. Advanced activities include tai chi and yoga, which improve muscle strength, flexibility, and balance.
Note that yoga can be both beneficial and risky in women with osteoporosis. There is controversy regarding the safety of some of the spine-twisting positions in yoga.
Toe touches and sit-ups should be avoided because they increase the weight placed on the spine, which may result in spine fracture in high-risk women. How Often Do I Need to Exercise? Image credit: Copyright © Microsoft.
Used with permission. Bone Health and Heart Health Bone Health: Exercise Is a Key Component FRAX ® : a Tool for Estimating Your Fracture Risk Keeping Your Heart Healthy at Menopause Diabetes Hits Women Hard at Menopause: Beat It Back.
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Mayo Onion-inspired snacks offers appointments in Arizona, Florida wkmen Minnesota and healtj Mayo Clinic Health System Bone health and women. Woomen your bone healty is easier than you think. Wmoen how diet, physical activity and Achieving steady blood sugar lifestyle factors can affect your bone mass. Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it's important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too. Your bones are continuously changing — new bone is made and old bone is broken down. Osteoporosis Achieving steady blood sugar osteopenia bealth, conditions heath low bone mass leading to an increased risk of bone ans, are extremely common in Bone health and women, Boen after menopause Hyperglycemia and eye complications bone loss is accelerated. Robert Wermersan endocrinologist specializing in bone disease at Mayo Clinic. In fact, Dr. Wermers says fracture rates exceed all other diseases in elderly women in the U. with a 2-fold greater risk than a heart attacknearly 5-fold greater risk than breast cancerand an 8-fold greater risk than stroke.
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