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The Menopause, Naturally — After the menopause

Osteoporosis

Women start to lose calcium from their bones from the age of about 35. During the five years just after the menopause, women lose bone mass at the highest rate in their lives. This can lead to osteoporosis, a serious condition that results in bones breaking very easily.

To prevent bone loss:

• Don't smoke.
• Exercise regularly. Weight-bearing exercise is best, such as running, tennis, weight-training, or even a brisk walk.
• Get plenty of calcium.

The National Osteoporosis Society suggests women over 40 should get 1500mg of calcium each day. Vitamin D helps the body absorb calcium, and sunlight on the skin stimulates the body's own production of vitamin D. It is also in some cereals, cheddar cheese and margarine.

Calcium in food

• half-pint semi-skimmed milk = 365mg
• Cheddar cheese (5 slices) = 360mg
• Cup of almonds = 300mg
• Cup of low fat yogurt = 190mg
• Prawns (100g boiled) = 150mg
• Spinach (100g boiled) = 150mg

Heart disease

Before the menopause, oestrogen helps to protect women from heart disease. With the drop in oestrogen, by the time a woman reaches 65, her risk of a heart attack equals that of a man.

To help prevent heart disease:

• Avoid saturated fat — the fat in meat, dairy and hydrogenated oils used in packaged foods.
• Don't smoke.
• Eat garlic. Garlic can reduce cholesterol by 15%.
• Exercise. It lowers both blood pressure and cholesterol.
• Use less salt.
• Avoid processed foods.

A recent study suggests that women who take daily supplements of fish oil can reduce their risk of heart disease by 27% after the menopause.

Written by Tamara Beus and published in printed format (2000) by Women's Health

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