In women, conditions like arthritis, osteopenia (soft bones), and osteoporosis (reduced bone density due to low calcium and phosphorus levels) are very common concerns. It is often believed that bones will become stronger if you consume orange calcium tablets, which are heavily advertised. These orange, candy-like calcium supplements are well-known, but they are actually calcium carbonate. If consumed excessively, they can lead to kidney stones and even increase the risk of heart attacks.
The truth is, if you want to strengthen your bones, and considering that 65% of Asian women are lactose intolerant, the best sources of calcium for you could be ground nuts, seeds, and greens. Another factor is stress, which can trigger early bone demineralization. When stress hormones like cortisol are excessively high, they leach critical minerals such as calcium, phosphorus, magnesium, manganese, and boron from your bones. Many people think bones are made only of calcium, but they are actually composed of multiple minerals. If these minerals are depleted, bone health deteriorates.
People often fail to manage stress and do not include adaptogenic herbs in their diet, such as ashwagandha, shatavari, or tulsi. Practices like yoga, meditation, early sleeping and waking, and taking breaks to rest are also neglected. Instead, they keep consuming plain calcium carbonate supplements, which keeps cortisol levels high and continues to leach minerals from the bones.
How to strengthen bones after menopaus
Many women experience bone weakening after menopause when estrogen levels drop. This is because estrogen helps maintain bone density, and its decline accelerates bone demineralization. To counteract this, it is essential to include herbs in your diet that help maintain estrogen levels. When estrogen drops, testosterone levels rise, and in women, increased male hormones can further weaken bones.
Therefore, it is crucial to include good fats in your diet to regulate stress hormones and support sex hormones like estrogen. The precursor to estrogen is cholesterol, which comes from good fats in your diet. Foods like desi ghee, eggs, ground nuts, and seeds are excellent sources of omega-3 fatty acids, DHA, and good fats that boost these hormones, help the body manage stress better, and prevent bone weakening.
Best natural sources of calcium for bones
Ground nuts and seeds like almonds, pistachios, and moringa are rich sources of calcium. Additionally, adaptogenic herbs like shatavari and ashwagandha are amazing sources of support. Apart from calcium, minerals like magnesium, phosphorus, and boron are also essential for bone health. Without these, bone demineralization can start.
To maintain stress hormones, include moringa, desi ghee, coconut oil, and olive oil in your diet as sources of good fats. Additionally, consume egg yolks and red meat. You will notice that menopause and bone weakening will not affect you as severely as it did your mothers.