Bones that have not had enough daily calcium from the diet can become fragile. The problem increases after menopause because estrogen helps to maintain the strength of bones. W hile a woman cannot undo years of calcium neglect, an effort at any point to rebuild bones will help. Experts recommend 1500 mg of calcium per day for postmenopausal women who are not taking estrogen and 1000 mg per day for those who are. Calcium supplements are also available such as calcium carbonate or calcium lactate.
G etting adequate vitamin D is also important because it helps the body to absorb calcium.
Because the skin can produce vitamin D in the presence of sunlight, needs increase during the late fall and winter months. Vitamin D is found in dairy products, so if you are following the dietary recommendation for calcium, you should be getting enough. E xercise is also very important to decrease risk for osteoporosis. Exercise may also help to ease some of the other symptoms of menopause. Studies have shown that regular physical activity can help lessen hot flashes and improve mood and sleep.