Calcium & Menopause: Why Women Above 40 Are More Prone to Calcium Deficiency

Blogs26 Jul 2024

Just like puberty and starting your menstruation, menopause too is a natural phase of a woman’s life. It’s not a disorder or a condition, but simply a biological phase in which a woman in her midlife (between 40-55) stops menstruating. For some women, menopause is a harmless time where they are simply glad to be done with their monthly period and the risk of getting pregnant. However, for some women, menopause can come with its own symptoms and problems. This includes having hot flashes, mood swings, sleep issues, weight gain etc. One more causality of menopause that is much less talked about is calcium deficiency.

In this article, we’ll discuss the link between menopause and calcium deficiency and find out if this group is more likely to have one. So, let’s get into it!

What is Menopause and How Does It Affect Women's Bodies?

12 months after a woman’s last period is the period defined as menopause. Several years leading up to menopause, women can go through some symptoms such as changes in their menstrual cycles, hot flashes, etc., that indicate its arrival. This is called the perimenopause or menopausal transition. From here on, the body’s ability to produce oestrogen and progesterone begins to fluctuate and vary greatly.

Women may experience this transition in unique ways. Some notice that their body begins to use energy differently. This period can change fat deposition and lead to weight gain, especially in certain areas like the abdomen. Moreover, perimenopause and menopause may also Increase the risk of heart conditions and osteoporosis in women. This risk may get even more prevalent after menopause or in the postmenopausal phase of life.

The Link Between Menopause and Calcium Deficiency

Two major causes of bone loss in postmenopausal women are oestrogen deficiency after menopause and age-related processes. According to research, the hormone oestrogen has a direct link with calcium absorption. The reduced presence of oestrogen during menopause can cause lower intestinal and renal calcium absorption. This is why menopausal women are more likely to be calcium deficient as well.

Science has found that women face a natural period of quick bone loss one year before their final monthly period. This bone loss is fast for nearly three years after which it begins to slow down in postmenopausal. According to a study, women tend to lose nearly 2% of bone density during the fast bone loss period and in 10 years, they may lose about 10% of bone density. The most affected areas during this period are the spine and this may lead to the increased risk of fractures.

Some calcium deficiency symptoms you should know about are muscle aches, spasms, pain, numbness, extreme fatigue, light-headedness, insomnia, etc. A calcium deficiency can also cause dry skin, brittle nails, dry hair, hair fall, inflammation, psoriasis, osteoporosis, dental problems, and may even negatively impact mental health.

Other Causes of Calcium Deficiency in Women

Apart from menopause, some other causes of calcium deficiency in females are:

• Poor dietary calcium intake
• Lower levels of Vitamin D
• Lactose intolerance
• Genetic factors
• Medication that may affect calcium levels

How to Manage Calcium Deficiency Symptoms

A few ways in which you can manage calcium deficiency symptoms in females are by

1. Having calcium-rich food:

Increase your intake of calcium-rich foods daily to see a positive change in your health. Some examples of calcium sources are dairy foods, ,millets such as Ragi, green leafy vegetables, nuts and seeds.

2. Engage in physical activity:

Doing housework, playing sports or regularly exercising, all are associated with greater bone density and strength in pre and post-menopausal women. So make sure you move your body!

3. Increase your vitamin D levels:

Walk in the sun or take supplements, but increasing your vitamin D levels can lead to fewer fractures and possibly stronger bones.

4. Consider having calcium supplements:

If nothing else helps and you are worried about your calcium levels, consult a doctor who may advise you to have supplements to boost your health.

Conclusion

In short, women go through a lot during menopause, from hormonal changes, to sleep issues and hot flashes. One worrying effect of menopause also happens to be bone density loss and calcium deficiency. This may happen in some women when the oestrogen levels in the body drop, leading to a lower absorption of calcium as well. To fight female calcium deficiency symptoms and maintain bone strength, it’s important to prioritise calcium-rich foods, exercise regularly, increase vitamin D levels and go for health checkups to understand calcium for menopause better and take focused action.

If you’re interested in learning more about health, nutrition and ageing, then follow along Right Shift’s journey. We create new and informational blogs related to health often and spread awareness about healthy ageing. While you’re at it, you can also check out our free health score calculator and free meal plans to improve your health today!