Many women after the age of 45, will experience menopause troubles, in menopause a variety of discomfort symptoms, skeletal muscle pain, is to make many friends miserable a kind of "pain", menopausal women due to physiological changes, estrogen levels decline, bone metabolism in the calcium loss further deceleration, bone density is more easily reduced, the risk of osteoporosis will be greatly increased, which is also the main reason for menopausal women bone pain.
Menopausal female friends, how to prevent the risk of osteoporosis? Many friends know that calcium is an important component of the bones, by supplementing sufficient calcium nutrition, it helps to reduce the risk of osteoporosis, and some friends say that light calcium supplementation is not enough, but also pay attention to vitamin D supplementation, because vitamin D helps to promote the absorption and conversion of calcium, these statements are scientifically justified, and it is indeed a nutritional supplement worth noting for menopausal women, but for menopausal women, to prevent osteoporosis, light supplementation of calcium and vitamin D is not enough, Bone health requires the synergy of many nutrients, today I will introduce you to 3 nutrients that are important for bone health, but are easily overlooked.
<h1>vitamin k</h1>
"Vitamin K" is a fat-soluble vitamin, a family of compounds with a chemical structure of 2-methyl-1,4-naphthoquinone, which is a fat-soluble vitamin that occurs naturally in certain foods and can be used as a dietary supplement. These compounds include phylenequinone (vitamin K1) and a range of menaquinones (vitamin K2), MK-4, MK-7 and MK-9 are the most deeply studied menaquinones.
For vitamin K, many friends may not be as familiar as vitamin C, vitamin E, etc., it is an important vitamin involved in the coagulation process, prothrombin (coagulation factor II) is a vitamin K-dependent protein in the blood plasma, directly involved in blood clotting, therefore, some classic anticoagulant drugs, such as warfarin, etc., belong to vitamin K antagonist drugs, through the antagonism of vitamin K activity, and achieve anticoagulant pharmacological effects, friends who take drugs such drugs, more attention should pay attention to the stable intake of vitamin K.
In addition to participating in the coagulation process, vitamin K is equally important for bone health, in the bone formation process, the need for the participation of a variety of substances, osteocalcin is one of the important protein substances, and vitamin K is an important cofactor for the formation of osteocalcin, lack of vitamin K, the formation of osteocalcin will be blocked, bone health will also be affected.
A 2006 meta-study of randomized controlled trials found that in 13 systematic reviews, menopausal women supplemented with vitamin K for 6 to 36 months, 12 studies showed that MK-4 (vitamin K2) improved bone density, and the analysis also found that MK-4 supplementation significantly reduced the incidence of hip fractures, vertebral fractures, and non-triangular fractures.
It can be seen that for menopausal women to prevent osteoporosis, in addition to paying attention to calcium supplementation and vitamin D, vitamin K, especially vitamin K2 is also a very important nutrient for bones, in the daily diet, in a variety of vegetables, fruits and grains, milk, cheese, as well as soybeans, nuts and other ingredients, are containing vitamin K this nutrient, the content of natto, soybeans, broccoli, pomegranate, pine nuts, okra, pumpkin, carrots, spinach, radish and so on, You can eat more of this type of ingredient in the reasonable arrangement of the diet, and friends who really need to take supplements can also choose the corresponding dietary supplements to supplement, note that for the prevention of osteoporosis, vitamin K2 is a more suitable nutrient, and then pay attention to when choosing supplements.
<h1>Potassium</h1>
Potassium is an essential nutrient of the human body, but also the most abundant cations in the cell, the important physiological function of potassium is to maintain the body's electrolyte balance, thereby maintaining the normal function of the cell, the balance of potassium in the human body is very important, whether it is low potassium or high potassium, it may lead to major health problems, severe cases even shock, respiratory depression and even death.
Potassium ion, in addition to maintaining nerve transmission, muscle contraction and kidney function, potassium is also a very important nutrient for bone health, adequate potassium intake, for the improvement of bone health, has a very important benefit. Although the mechanism of protection of bones by potassium ions is not fully understood, potassium is generally thought to help protect bones through its effect on acid-base balance. A diet rich in acidic foods, such as meat and grains, can cause metabolic acidosis and can adversely affect bones. Alkaline components in the form of potassium salts in food or supplemental potassium (potassium bicarbonate or potassium citrate, not potassium chloride) may counteract this effect and help protect bone tissue.
In one related study, potassium citrate supplementation with 6 months of potassium citrate at 60 mmol /day (2,346 mg potassium) or 90 mmol/day (3,519 mg potassium) for 6 months compared with placebo significantly reduced urinary calcium excretion in healthy men and women over 55 years of age. There are many more such studies, so I will not list them all, but in general, adequate potassium supplementation for the body through dietary attention can help maintain bone health.
Potassium-rich ingredients are more, lentils, pumpkin, kidney beans, potatoes, bananas, milk, spinach, soy milk, cantaloupe, broccoli, coffee, whole grains, peanuts, etc., are rich in potassium ions, potassium supplementation through food is the safest and most effective way, some friends are worried about potassium supplementation, will produce high blood potassium problems, but in fact, if there is no problem with kidney function, potassium supplementation through food, it is impossible to lead to high blood potassium, do not worry too much.
<h1>Magnesium</h1> element
In addition to potassium, magnesium is also a mineral nutrient rich in the human body. Magnesium is very rich in physiological functions, it is a cofactor in more than 300 enzyme systems that regulate various biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood sugar control and blood pressure regulation, while magnesium is necessary for energy production, oxidative phosphorylation and glycolysis.
In bone health, magnesium is also an indispensable mineral, magnesium is not only involved in bone formation, but also affects the activity of osteoclasts and osteoblasts, but also affects the concentration of active forms of parathyroid hormone and vitamin D. Studies have found that serum magnesium levels in men and women are positively correlated with bone density, while another study found that serum magnesium levels in women with osteoporosis are lower than in healthy women, and these studies suggest that magnesium deficiency may be a risk factor for osteoporosis.
Magnesium-rich ingredients are also many, nuts, grains, beans, dairy ingredients are the best to supplement magnesium ingredients, in a variety of green leafy vegetables, you can also get a certain amount of magnesium supplementation, through a reasonable dietary structure, can also be more magnesium for the body, for improving bone health, prevention of osteoporosis is very important. Similarly, magnesium obtained through food supplements, even if it exceeds the body's needs, will be excreted by the kidneys in time and will not affect health, but if it is a friend who takes supplements, it is necessary to pay attention to the adverse effects of abdominal pain, diarrhea and other adverse effects that may be caused by excessive supplementation.