The Effects of Menopause on Heart Disease and Bone Density
Menopause is associated with hormonal changes in the body, particularly a decrease in the levels of estrogen. This causes different reactions, but can specifically affect heart disease risk and bone density.
Prior to menopause women have a lower risk of developing heart disease than men. However, with the onset of menopause, women’s risk of heart disease equals that of men. This coincides with a change in female fat distribution from the hips to the stomach regions. As well, the drop in estrogen and decreased effectiveness in the bones absorption of calcium at this time can lead to bones being more brittle and susceptible to fracture.
But it’s not all bad news. These effects have been seen to be combated though physical exercise and good nutrition.
Diana Leslie a Canadian nutritionist states “Although bones can’t be built after menopause, the rate at which they deteriorate can be nearly ground to a halt given proper attention. Ensuring that your diet is rich in calcium and vitamin D (which is needed for calcium absorption)” (There is still some debate about if bones can or can’t build after menopause.)
Following a proper exercise program combining cardiovascular exercise and resistance training can combat weight gain and its effects on heart disease and also improve bone density (All that weight training is not just for the muscles).
Giving the body the correct building blocks is also important which is why women going though menopause and post-menopausal women should make sure that their diet includes sufficient levels of calcium.
Foods that maximize your calcium intake include low-fat milk and yogurt, cheese, fortified soymilk, almonds, sardines, canned salmon with the bones and dark green leafy vegetables such as broccoli and kale.
Excess animal protein intake can cause increased urinary calcium losses, therefore this should only be taken in at reasonable levels and definitely NO Atkins-style diets.
To conclude, taking care of that waistline for vanity’s sake is also reducing heart and bone density risks associated with menopause, effectively killing two birds with one stone. - Adam