MANILA, Philippines - Menopausal and post-menopausal women are at high risk of developing osteoporosis, a disease associated with calcium deficiency, the Food and Nutrition Research Institute (FNRI) warned.
The FNRI, an agency of the Department of Science and Technology (DOST), urged Filipino women — especially those in their 50s and 60s — to increase their consumption of dairy products such as milk, to lower the incidence of osteoporosis and other calcium deficiency-related diseases.
Osteoporosis is the thinning of bone tissue and loss of density over time, which can lead to serious bone fractures.
The FNRI said menopause also increases bone loss in women.
“Menopause is one of the most common risk factors of osteoporosis,” the FNRI said. “Hormonal changes in women like menopause can significantly reduce the body’s ability to absorb calcium.”
Menopause is the time in a woman’s life when menstruation diminishes and ceases, usually between the ages of 45 and 50.
The FNRI said the sex hormone estrogen, which a woman produces, is essential in the maintenance of bone strength. When a woman reaches menopause, a rapid decline in the production of estrogen happens.
“A decrease in estrogen levels means less absorption of calcium. Therefore, women going through menopause face a higher risk of osteoporosis,” it said.
According to the FNRI, the first seven years after menopause, or around the ages of 50 to 60, comprise the most vulnerable time when most bone loss occurs.
Citing a study done by the US-based National Osteoporosis Foundation, the FNRI said osteoporosis is four times more common in women than men.
“Women get only 400 milligrams of calcium a day considering that 750 milligrams are recommended for 19- to 49-year-old females and 800 milligrams for 50-year-olds,” the FNRI said.
The FNRI said post-menopausal women are more likely to develop osteoporosis if they smoke, get little or no exercise, thin or small-boned, consume a large amount of alcohol or caffeine, and have a family member with osteoporosis.
The FNRI advised Filipino women to get adequate amount of calcium in their diet, increase vitamin D intake, avoid smoking, exercise regularly, and eat a healthy and balanced diet.
Aside from milk, other sources of calcium include small fish like anchovies (dilis) and sardines; soy bean curd (tokwa or tofu), small shrimps (alamang), and green leafy vegetables like horseradish leaves (malunggay), jute leaves (saluyot), malabar nightshade leaves (alugbati) and mustard leaves (mustasa).