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Women's Health

Discover everything you need to know about women’s nutrition in this section devoted solely to woman’s issues. Topics covered include weight gain during menopause, and tips on how to detect and avoid breast cancer.

Nutrition for Post-Menopausal Women: Why Calcium and Vitamin D Are Essential for Bone Health


Nutrition for menopause can be something that women can easily neglect, especially if hot flashes, irritability, and the frustration of sudden weight gain are taking over your psyche.

Menopause is difficult to cope with, and the capacity for “coping” can be so large, that many women just simply neglect their nutritional needs.

When women allow menopause to take over their lives, they often deprive themselves of essential nutrients that are needed for their bones, which can affect their post-menopausal health.

Post-menopausal women need to provide their bodies with essential nutrition, so they can have optimal bone health after the mood swings, hot flashes, and sudden weight gain, is all said and done.

Below are some tips to make sure that you get the nutrition you need, after the frustration of menopause leaves you behind.

Make Sure to Get Your Calcium

As one of the top physicians in the field of medical weight management, and as the founding physician behind BistroMD, Dr. Caroline Cederquist knows the importance of nutrition for post-menopausal women.

This is especially true when it comes to bone health, and the need for women to have an essential amount of both calcium and vitamin D.

“Post-menopausal women need at least 1,000 milligrams of calcium per day in order to maintain optimal bone health,” says Dr. Cederquist.

“Calcium is needed for healthy bone development, and it’s best to obtain it through either diet or supplement.”

Don’t Forget About Vitamin D

Recent medical studies have shown, though, that an overabundance of calcium in some women did lead to heart attack, which is not something unheard of by Dr. Cederquist in her years of clinical experience.

This is where the significance of vitamin D comes into play, because of its critical role in transporting calcium to your bones.

“Post-menopausal women do need calcium, but they also need to take that in balance with an appropriate amount of vitamin D, through supplements,” says Dr. Cederquist.

“Vitamin D is critical in moving calcium to your bones, and if you are vitamin D deficient, like most women are, the calcium you take in will actually move into your arteries, instead of into your bones, which can lead to a heart attack. Most women need 600 IU of vitamin D per day,” says Dr. Cederquist.

Make Sure to “Diet” Right

Supplements aren’t the only answer in regards to getting the right kind of nutrition for menopause.

When it comes to a woman's diet, Dr. Cederquist knows how important the right balance of nutritionally complete meals can have on bone health.

“For bone density, I have found through research that women need a diet with an adequate amount of protein,” says Dr. Cederquist.

“Our bones are actually composed of amino acids and protein, and we need calcium in order to fill in the matrix. With this effective balance of protein and nutrients, women will be encouraging more optimal bone health.”

Take it From the Expert

Essential nutrition is vital when it comes to bone health for post-menopausal women, but it’s also important to get advice from an expert.

In the video below, BistroMD’s founding physician, Dr. Caroline Cederquist, goes into further detail about the importance of calcium and vitamin D, and the steps you should be taking as a woman to make sure your bones stay healthy.

To see more tips from our expert, Dr. Caroline Cederquist, please visit one of the related links below.

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