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Take Care Of Bones

Osteoporosis is called the 'silent thief', because it has no symptoms. It is often hereditary and is caused by a lack of minerals in the bones, which affects all women from the age of fifty onwards. It is, however, possible to prevent it.

An update on calcium
The mineral, calcium, is a major component of bones, giving them their solidity. The reduction of oestrognes, caused by the menopause, means that calcium tends to move from the bones to other parts of the body where it is harmful (cartilages, tendons, urinary tract, crystalline lens). It is, therefore, necessary to control your intake of calcium but most of all, to help direct it towards your bones.

To do that you need other substances: first and foremost, vitamin D. You can create this yourself by sunbathing (taking the necessary precautions). You can also absorb it from within by eating oily fish and eggs. In addition, you need zinc, vitamin C, vitamin B6, vitamin K and finally silicon. Eat five or six portions of fruit and vegetables per day to help meet these needs. The amount of vitamin D you require increases with age and after the menopause the recommended daily intake of vitamin D is 400-800 units with calcium. Do not exceed this level.

Help your bones by making your muscles strong
Physical exercise is vital for healthy bones. The more muscle you have, the better your bones will be supported. Muscles contribute in another way: by bringing more blood to the bones and thus helping bone cells to reproduce. If you take part in a physical activity twice a week part for a year, your bone density will increase by 1% instead of decreasing by 2.5%, as is the case with most menopausal women who take no exercise. The most suitable activities are walking, cycling, stretching, dancing, jogging and gymnastics.

Some Facts

• HRT (Hormone Replacement Therapy) can treat flushes and sweats and help prevent osteoporosis.
• To prevent a lack of calcium in your body, eat dairy foods, almonds (7 per day), bean sprouts, tofu and millet.