What Calcium Do Menopausal Women Eat

Menopausal women can consume moderate amounts of calcium supplements such as calcium carbonate, calcium lactate, calcium gluconate, calcium citrate, and calcium acetate. They can also supplement their calcium intake through foods such as milk, tofu, shrimp skin, sesame paste, and broccoli. The decrease in estrogen levels in menopausal women can accelerate calcium loss, and special attention should be paid to calcium supplementation.

1. Calcium supplements

1. Calcium carbonate

Calcium carbonate has a high calcium content and is relatively inexpensive, making it a common calcium supplement preparation. Calcium carbonate needs to be broken down and absorbed by stomach acid, and it is recommended to take it with meals to improve absorption rate. People with weak gastrointestinal function may experience bloating and constipation, and can switch to other calcium supplements.

2. Calcium lactate

Calcium lactate has good solubility and minimal irritation to the gastrointestinal tract, making it suitable for menopausal women with reduced digestive function. Calcium lactate has a relatively low calcium content and should be supplemented according to the recommended dosage. Calcium lactate can be used in combination with vitamin D to promote calcium absorption.

3. Calcium gluconate

Calcium gluconate has good water solubility and high bioavailability, making it suitable for individuals with difficulty swallowing or insufficient gastric acid secretion. Calcium gluconate has a good taste and can be made into oral solution formulations. It should be noted that patients with diabetes should use it under the guidance of doctors.

4. Calcium Citrate

Calcium citrate does not require stomach acid to participate in absorption and is suitable for people with stomach acid deficiency. Calcium citrate can be taken on an empty stomach with a stable absorption rate. Calcium citrate may increase aluminum absorption, and should be used with caution in individuals with renal insufficiency.

5. Calcium Acetate

Calcium acetate has a moderate calcium content and good absorption rate. Calcium acetate is metabolized in the body to produce alkaline substances, which help neutralize the common acidic constitution during menopause. It should be noted that calcium acetate may affect the absorption of certain drugs and should be taken intermittently.

2. Food

1. Milk

Milk is a high-quality source of calcium, with approximately 120 milligrams of calcium per 100 milliliters of milk. Lactose and vitamin D in milk help with calcium absorption. Lactose intolerant individuals can choose low lactose milk or yogurt.

2. Tofu

Adding calcium salts during the production process is a good plant-based calcium source. Northern tofu has a higher calcium content than southern tofu, with approximately 140 milligrams of calcium per 100 grams. Soy isoflavones in tofu can also help alleviate menopausal symptoms.

3. Shrimp skin

Shrimp skin has a very high calcium content, reaching about 2000 milligrams per 100 grams. Shrimp skin can be ground into powder and added to dishes to increase calcium intake. Attention should be paid to the high content of shrimp skin sodium, and hypertensive patients should control the dosage.

4. Sesame paste

Sesame paste is rich in calcium, with about 600 milligrams of calcium per 100 grams. Sesame paste is also rich in unsaturated fatty acids and vitamin E. Sesame paste has a high calorie content, so it should be consumed in moderation.

5. broccoli

broccoli is a vegetable with a high calcium content, with about 50 milligrams of calcium per 100 grams. The vitamin K in broccoli helps with calcium deposition in bones. Broccoli also contains antioxidants that help delay aging. Menopausal women should pay attention to controlling their daily calcium intake at 1000-1200 milligrams when supplementing calcium. Excessive calcium supplementation may increase the risk of kidney stones. Calcium supplementation should also ensure an appropriate intake of vitamin D. Daily exposure to 15-30 minutes of sunlight can promote skin synthesis of vitamin D. Regular weight-bearing exercises such as walking and dancing can help calcium deposit in bones. Avoid consuming large amounts of caffeine and high fiber foods simultaneously to avoid affecting calcium absorption. If symptoms such as persistent bone pain and reduced height occur, medical attention should be sought promptly to check bone density.