Menopause is a natural phase in every woman’s life that brings about some challenging and downright strange changes in the body (chin hair, blurry vision, tinnitus) that can affect physical and emotional wellbeing. These changes are primarily due to hormonal fluctuations that can impact various aspects of health, from bone density to mood stability.
Keeping your sleep, diet, activity levels and stress in mind while striving to prioritize yourself during menopause will ease the challenging aspects of this phase. Along with eating a balanced diet packed with lean protein, fiber, and lots of fruits and veggies, one nutrient stands out for its potential to mitigate some of these effects—Vitamin D.
Vitamin D plays an integral role in bone health, making it an essential nutrient to keep top of mind if you’re going through the stages of menopause and post-menopause.
Understanding menopause
Menopause is a natural biological process that every female experiences and marks the end of menstrual cycles. It’s diagnosed after a woman has gone 12 months without a menstrual period, typically occurring in the late 40s or early 50s. However, the impact of menopause extends beyond the cessation of periods.
This phase in women’s lives can be challenging and is characterized by a substantial shift in hormonal balance, primarily involving estrogen and progesterone. These hormones, which regulate menstruation and ovulation, see a drastic drop during menopause. Hormonal changes during this time can lead to a variety of symptoms, including hot flashes, night sweats, mood changes and sleep problems.
One significant change that often goes unnoticed, at least initially, is the impact on bone health. During menopause, the rate of bone loss tends to increase. This is because estrogen is a hormone that protects bones, and its drop during this phase of life can lead to bone loss.
Consequently, the decrease in bone density makes bones weaker and more susceptible to fractures. It’s important to note that while menopause can accelerate bone loss, it doesn’t necessarily lead to osteoporosis, and several other factors contribute to your overall bone health. Understanding these changes is the first step toward maintaining bone health during and after menopause.
Menopause and bone health: nutrients for support
Vitamin D is often referred to as the “sunshine vitamin” because it’s the only vitamin that can be synthesized by our body when skin is exposed to sunlight, specifically ultraviolet B rays. It’s a fat-soluble nutrient that is needed for your body’s overall functioning.
Vitamin D exists in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is primarily found in plant-based sources, while D3 is produced in your skin and can also be obtained from animal-based sources, including meat and dairy. Both forms are biologically active, but D3 is more effective at raising and maintaining adequate vitamin D levels.
Vitamin D plays a pivotal role in maintaining bone health, primarily by promoting the absorption of calcium and phosphorus—minerals that are the building blocks of your bones. Vitamin D is a helper nutrient, which means it plays a part in your body absorbing these other minerals effectively.
Calcium is well known for its role in building and maintaining strong bones, but phosphorus is a less talked about mineral that’s equally important as it makes up a significant part of the bone mineral matrix. Vitamin D ensures that these minerals are absorbed efficiently from your food, helping maintain bone density and strength.†
During menopause, the body’s ability to maintain bone density is challenged due to hormonal changes, which is why vitamin D becomes a must-watch nutrient. By facilitating the absorption of calcium and phosphorus, vitamin D helps maintain bone strength and density, mitigating some of the effects of menopause on bone health.†
However, it’s important to remember that while vitamin D is a factor in maintaining bone health, it does not cure or prevent diseases like osteoporosis. It’s one piece of the puzzle in maintaining overall bone health, especially during menopause.
How to maintain adequate vitamin D levels
Maintaining adequate vitamin D levels is something to be mindful of for your overall health, particularly during menopause. There are several ways to ensure getting enough of this essential nutrient.
Sunlight is a natural source of vitamin D because when your skin is exposed to the sun, it synthesizes vitamin D for you. Aim for short periods of sun exposure daily, but remember to protect your skin for longer periods to avoid damage from harmful UV rays. Also, keep in mind that factors like geographic location, time of year, time of day and skin type can affect how much vitamin D your body produces from sun exposure.
Diet is another important source of vitamin D. Although dietary sources of vitamin D are somewhat limited, certain foods are particularly rich in this nutrient, including fatty fish like salmon, mackerel and tuna. Other sources include beef liver, cheese, egg yolks and certain mushrooms. Some foods, like milk and orange juice, are often fortified with vitamin D.
Supplements can also be a reliable source of vitamin D, especially for those who have difficulty getting enough from sunlight or diet. Codeage offers high-quality vitamin D supplements that can help fill nutritional gaps. While it’s not a cure or prevention for any disease, it serves as a tool in your wellness toolkit, complementing a balanced diet and lifestyle to help maintain overall health.†
The recommended daily intake of vitamin D varies depending on age and health status. For menopausal women, the National Institutes of Health recommends a daily intake of 15 micrograms (600 IU), but this can vary based on individual health needs. Always consult with a healthcare provider to determine the right amount for you.
More menopause and bone health tips
Maintaining bone health, especially during menopause, requires a holistic approach beyond just focusing on vitamin D, including lifestyle choices such as regular exercise and consuming a balanced diet.
Exercise focusing on weight-bearing and muscle-strengthening activities can help maintain bone density and strength. Activities such as walking, jogging, weightlifting and yoga are excellent for overall bone health.
A balanced diet is equally deserving of your attention because while vitamin D plays a crucial role in calcium and phosphorus absorption, other nutrients also contribute to bone health. Be sure to eat plenty of foods that include calcium, magnesium, vitamin K and protein. A diet rich in fruits, vegetables, lean proteins and whole grains will have you well-stocked on these essential nutrients.
Remember, while vitamin D is a big piece of the puzzle for maintaining bone health, it works best alongside these other nutrients and lifestyle choices. It’s not a cure or prevention for any disease but a part of a comprehensive approach to maintaining bone health during menopause and for the years after.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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