The hormonal changes that come with menopause involve a series of physical and emotional changes in the woman’s body.
Since the production of estrogen decreases , it increases the recurrence of some symptoms and the incidence of suffering some chronic disorders.
Thus, it increases the loss of and, therefore, increases the chances of developing osteoporosis.
This is becoming a very worrisome problem for the entire female adult population, especially because many do not know how to reduce risks.
Fortunately, adopting a healthy diet can strengthen bone mass significantly, especially when starting at young ages.
In this sense, today we want to dedicate this space to share in detail the 6 best foods to protect the bones.
Consume them regularly and enjoy their benefits.
1. Milk and its derivatives
The low intake of this essential nutrient is directly related to the reduction of bone mass and premature deterioration of bones.
Unless you suffer from lactose intolerance, it is advisable to consume this type of food at least three times a week.
- The natural yogurt
- The cheeses
- The icecream
2. Blue fish
Blue fish and cod liver oil are healthy sources of vitamin D, a fundamental nutrient for bone health, since it is essential in the process of calcium absorption.
This type of food decreases the loss of bone density and, in turn, minimizes the negative effect exerted by free radicals.
To make matters worse, they are one of the best sources of essential fatty acids, such as omega 3, needed to protect the cardiovascular system and cells.
These foods are loaded with essential fatty acids, vitamin D, calcium and other important nutrients that counteract the effects of hormonal decontrol.
Regular intake reduces the risk of obesity and, if that is not enough, improves muscle and bone health.
In addition, they minimize the drop in estrogen levels, so they fight the demineralization of the bones.
These are a healthy source of calcium, vitamin D and phosphorus, three minerals needed to strengthen the bony pieces.
Its regular consumption counteracts the loss of minerals caused by hormonal decontrol and, in turn, takes care of muscle mass.
Some of the most outstanding are:
- The beans
- The lentils
- The chickpeas
- The carob
- Peas or peas
- The soy
5. Green leafy vegetables
The usual consumption of green leafy vegetables is healthy for any time of life.
In this special case it is convenient to increase their intake, not only because they represent a significant source of calcium, but because they provide iron, phosphorus and other minerals that decrease when they reach menopause.
Its plant proteins protect bone, joint and muscle health, reducing the susceptibility to trauma and fractures.
They also provide a very important amount of vitamin K, a nutrient recognized to be key in the metabolization of osteocalcin, which is necessary to avoid bone malformations.
Among the include:
- The spinach.
- The cabbages
6. Enriched cereals
Cereals fortified with calcium and vitamin D are a healthy option to protect bones both in the early stages of life and in adulthood.
Its intake before and during menopause helps to minimize the negative effects of hormonal imbalance.
In turn, it helps reduce symptoms such as hot flashes, and sudden changes in mood.
Positive changes in diet are one of the best ways to prevent the development of serious disorders when you reach menopause.
Try to increase the intake of the mentioned foods and, at the same time, decrease the consumption of soft drinks, sugars and other refined.