2023-08-25 04:29:58
Estrogen disappears during menopause… middle-aged women at risk of osteoporosis
Enter 2023.08.25 13:28 Views 500 Enter 2023.08.25 13:28 Edit 2023.08.25 14:21 Views 500 Middle-aged women should consume adequate amounts of calcium and vitamin D to reduce the risk of osteoporosis. [사진=클립아트코리아]
Vitamin D is also a nutrient that regulates the metabolism of calcium and phosphorus in the body. It promotes the absorption of calcium and phosphorus in the intestines, and affects bone minerals to help with bone formation and growth. However, as middle-aged women suffer from calcium and vitamin D deficiency, a series of investigations have found that they are at high risk of bone loss and osteoporosis. what’s going on with my body?
Especially important vitamin D and calcium during menopause… actually?
During menopause, estrogen (female hormone) that protects bones and blood vessels disappears. Along with various menopausal symptoms, there is a high risk of bone loss-osteoporosis. Unlike when they were young, when a middle-aged woman falls, her wrist, femur, and spine are broken, suffering for more than a year and her walking posture may change. Before menopause (menopause), intake of sufficient amounts of calcium and vitamin D can reduce the risk of osteoporosis. However, according to the National Health and Nutrition Survey (2021), 1 out of 3 women in their 40s are in a state of calcium deficiency, and bone health is concerned.
Yogurt + Egg… Changes in calcium in the body?
Dairy products such as milk and yogurt are high in calcium and have good absorption rates. Two cups of milk (452 mg) can meet 2/3 of the recommended daily intake of calcium (data from the Ministry of Food and Drug Safety). It is good to eat it with salmon, saury, and eggs (yolks), which are rich in vitamin D to help absorb and use calcium. Choose low-fat or fat-free milk to cut down on excessive fat intake. If you do not like milk due to digestive problems, etc., it is good to take a good look at the ingredient list and eat low-fat yogurt. Dark green vegetables also contain calcium.
Are nutrients easy? Be sure to follow the daily intake
If you are concerned regarding vitamin and mineral deficiencies due to difficult balanced meals, it is okay to supplement with nutritional supplements (data from the Ministry of Food and Drug Safety). However, when purchasing nutritional supplements or health functional foods, you should carefully check the raw material information and nutritional components. Be sure to check the standard value (%) and keep the daily intake. Excessive intake of calcium may interfere with the absorption of iron and zinc and cause kidney (kidney) dysfunction. Eating too much can be dangerous, so you should consult a professional before taking calcium supplements.
After all, ‘as it is’ is safe… Sunlight, raw vegetables, etc.
Vitamin D deficiency in middle-aged women is also largely affected by excessive use of sunscreen. The absorption efficiency of vitamin D is best in sunlight. When the skin is exposed to sunlight, a chemical change produces vitamin D and regulates the level of calcium in the blood. It is good to expose bare skin to sunlight for regarding 20 minutes in the morning when the ultraviolet rays are not severe. If you eat salmon, saury, and egg yolks often, you can lessen your worries regarding vitamin D deficiency.
Calcium is found in a lot of dark green vegetables besides dairy products. Lettuce, sesame leaves, spinach, chives, radish greens (Siraegi), mallow, red pepper leaves, broccoli, kale, etc. (2020 Korean Nutrient Intake Standard). The safest nutrients for the body are natural foods that are not processed in factories, such as vegetables and fruits.
1692947365
#Vitamin #DCalcium #important #middle #age #highefficiency #food
