Healthy Eating Tips by Dietriffic
Teaching You How to Eat Healthy
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The menopause is a time of significant change for women, usually occurring between the ages of 45-55 years. Menopausal symptoms are primarily due to falling oestrogen levels, and may last from a few months to several years in some women.
A slow but gradual loss of bone occurs in both men and women after the age of 35 years. However, during menopause, due to reduced oestrogen levels, calcium loss from the bones is increased, particularly in women who are not taking HRT, which replaces oestrogen.
If you’re trying to maintain healthy bones for later life, regular exercise plays a very important role by helping build strong bones, increase muscle strength, and improve coordination and balance.
As we’ve already discussed, bone loss occurs as we get older, however it is possible to increase your bone density during middle adulthood.
Generally speaking, those who consistently eat a varied diet should be able to get all the vitamins and minerals they require. However, for some groups in the population supplements may prove very beneficial.
As we’ve discussed, an ideal calcium intake for adults is between 700mg-1000mg per day. However, if you find this difficult to achieve, you should consider taking a daily calcium supplement providing 400-600mg of calcium.
Even if you have a calcium-rich diet, without adequate vitamin D you cannot absorb calcium into the body. So, if you are taking calcium supplements opt for one also containing 5-10mcg (200-400 IU) of vitamin D (will be listed as D3 on the label).
Many factors can increase your risk of poor bone health, but what you’re eating today can play a major role in keeping your skeleton strong for the future.
Calcium is essential for building and maintaining our bones. 99% of the body’s calcium can be found in the bones, and it is also essential for maintaining healthy functioning of the heart, muscles, blood and nerves.
Our bodies cannot make calcium, and therefore it must come from what we eat. However, when we don’t eat sufficient calcium-rich foods, some of the calcium in our bone dissolves to increase the amount circulating in the bloodstream.
“It Could Be B12? An Epidemic of Misdiagnoses” is an interesting and insightful book, written by Sally Pacholok, R.N. and Jeffrey Stuart, D.O.
The book presents the detrimental effects of B12 deficiency, how the medical profession are failing to recognise and diagnose it, and what we can do about this silent, and dangerous problem.
According to Pacholok and Stuart, “Vitamin B12 deficiency affects about one quarter of the U.S. population.” Thankfully however, early treatment is effective and can prevent disability – but only if doctor’s diagnose in time!
The book lists many symptoms of B12 deficiency, and it’s not surprising that the condition often goes unnoticed, given that many of the signs are commonly attributed to old age. Some of these symptoms include fatigue, pallor, weight loss, dizziness, falls, tinnitus, and dementia.
The authors stipulate that B12 deficiency can affect,
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