Find out what foods they are in and why you should consume them
If you are going through menopause, you should increase the amount of calcium in your diet by 20 or 30%. At the same time, you must not neglect vitamin D intakesince it is essential for calcium to be fixed in the bones. This habit will help you avoid osteoporosisthat is to say, brittle bones caused by menopause, when estrogen decline make women prone to bone ailments.
According to the guide on osteoporosis of the European Society for Clinical and Economic Aspects of Osteoporosis, Food is a better option to cover daily calcium and vitamin needs than pharmacological supplements.
Where can you find calcium?
. Dairy Milk, yogurt, cheeses, curds, etc.
. Fish: Anchovies, sardines in oil, sea bream, clams, cockles, rooster, prawns, prawns, monkfish, sardines, tuna, hake…
. Legumes: chickpeas, dried beans…
. Vegetables Spinach, chard, broccoli…
. Nuts: Although they are rich in calcium, due to their high caloric intake they are not recommended in obese people with osteoporosis. Almonds and walnuts stand out.
. Others: bread, olives…
Refering to vitamin Dthis the sun, the main source of this vitaminhence adequate exposure is advisable if combined with diet that complements it (fatty fish, liver meat, cereals, eggs…)
In addition, the same guide also states that “a study shows that women who engage in regular physical exercise, compared to sedentary women, have a lower risk of fracture.”
It must be taken into account that This is not the only stage of the woman in which it is advisable to increase the consumption of vitamin D and calcium, during pregnancy or lactation it is also necessary for the health of the mother and the baby.
in the rooms of ictiva, your gym at home You will find physical activity of all kinds to do at home, for all ages and physical conditions. Also active gymnastics for the elderly and passive gymnastics for the elderly.