Calcium and Vitamin D for Menopause

Milk for Menopause

Are you taking calcium and vitamin D supplements for menopause? Studies are showing that not only are there benefits for your bones, but they may help stave off weight gain. In one study women who took calcium and vitamin D supplements were 11% less likely to gain weight (2.2 gain compared to 6.6 pounds). Postmenopausal women our age should be taking calcium supplements anyway, but to prevent weight gain, we have to still consider calorie restriction and exercise also. The exercise will also help with bone health. Vitamin D is actually not a vitamin, it is a hormone and is made when you are exposed to sunlight.
Does it matter whether you get your calcium from a pill or from dairy foods? It is important to point out that dairy foods contain other valuable nutrients besides calcium. But they are not calorie-free. Balance that cheese with leafy vegetables and other low calorie healthy foods. The foods highest in calcium include cheese, yogurt, sardines, milk, greens (spinach, kale), fortified cereals (Total, Special K, Raisin Bran), soybeans, fortified orange juice, enriched breads.
If you are getting your calcium from low-fat dairy foods, you have to swap those calories out for something else," she says. It is not just a matter of adding the low-fat cottage cheese; it means having those dairy foods instead of the tuna or the turkey. And one is not going to get one's vitamin D needs met from the small amounts added to dairy foods. Salmon has more Vitamin D, than any other food. Other fish like tuna, cod, sole, flounder, and sardines are also great sources of Vitamin D.
If you aren’t taking calcium and vitamin D, definitely talk to your doctor about the benefits. There are over-the-counter supplements, but a gynocolgist will prescribe a stronger concentration and will make sure you take the right type for your situation.

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