‘These are nutrients’ particularly rare in middle-aged women.. Vitamin D?

Reduced estrogen also affects the health of blood vessels and bones

If your body does not have enough calcium, you are at greater risk of breaking a bone if you fall. [사진=게티이미지]

Middle-aged women’s bodies go through major changes before and after menopause. Hot flashes, sleep disturbances, as well as major diseases that directly threaten health show signs of development. During this time, you need to be very careful not to run out of essential nutrients. What nutrients are middle-aged women particularly deficient in? Why do I need to supplement?

◆ Menopause haunts women… Bone health after obesity and blood vessels?

A middle-aged woman’s body fluctuates because estrogen (a female hormone) gradually disappears. It is a hormone that protects blood vessels and maintains bone health at a young age. The reason middle-aged women have a significant increase in vascular diseases such as stroke (brain infarction – cerebral haemorrhage) is because this protective barrier is removed. Osteopenia-osteoporosis also increases significantly because estrogen decreases.

◆ Calcium, why is it important? Fell hip bone and fracture, in hospital for 3 months

According to the ‘Statistical Analysis of Malnutrition and Obesity (2017-2021)’ of the Health Insurance Review and Assessment Service, among the 10 nutrients that Koreans lack, the highest proportion of women was calcium deficiency from food. It was 7.7 times shorter than men. Vitamin D deficiency was also 3.5 times higher than men. When middle-aged women suffer from estrogen deficiency and decreased calcium, osteopenia can progress rapidly. If you fall and break your hip, you can be in hospital for up to 3 months. Even after being discharged from the hospital, the walking posture should be corrected through rehabilitation treatment.

◆ The relationship between calcium and vitamin D, why is it important?

Vitamin D plays an important role in accumulating enough calcium in the body. It absorbs calcium contained in food well in the intestine and prevents calcium excretion through the kidneys. It also releases calcium from the bones into the blood. In this way, the level of calcium in the blood is maintained normally. When the body is deficient in vitamin D, it cannot absorb enough calcium, which can affect bone health. Calcium has various functions, such as maintaining nerves and muscles, and normal blood clotting.

◆ Small anchovies, bone-eating fish, dairy products, etc.

Calcium is also good from natural foods. It is helpful to eat small anchovies, boneless fish, and dairy products at meals. If you must take it as a supplement, the calcium citrate form, which is not affected by stomach acidity, is good for absorption. Excessive calcium intake can interfere with constipation and the absorption of zinc and iron. It can also impair kidney function. Taking more than 4 times the recommended amount can be dangerous, so when taking calcium supplements, you should consult a professional before taking an appropriate amount.

◆ Vitamin D production, 20 to 30 minutes of sunlight in the morning

Vitamin D deficiency in middle-aged women is also greatly affected by sun cream, which has become a daily routine. Vitamin D is abundant in milk, butter, liver and eggs, but sunlight is very effective. When the skin is exposed to sunlight, a chemical change produces vitamin D. Vitamin D is needed in the body to maintain normal blood calcium levels. It is best to expose your skin to the sun for 20-30 minutes in the morning.

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