Regular consumption of soybeans and yam can help improve bone loss in women during menopause

Human bone mass begins to gradually decline at the age of 35. Without proper care, osteoporosis may occur earlier than expected. In addition to the common lack of calcium intake, endocrine conditions also have a significant impact on bone health. For example, hyperthyroidism or hyperparathyroidism may interfere with bone formation. For women, premature menopause and menopause are potential risk signals for osteoporosis. This is because estrogen can helpImprove bone densityAfter menopause, the level of estrogen in the body decreases, which may aggravatebone loss.

Wang Yingdi, a senior nutritionist at Cathay Health Management Center, points out that long-term dietary imbalances, such as frequent consumption of processed foods, soda, excessive caffeine and alcohol intake, or a diet heavy in high-fat, high-protein foods like fish and meat, can increase the risk of osteoporosis. Furthermore, as women age, their hormone levels gradually decrease. Therefore, it is recommended to prepare for menopause by adjusting diet, exercising regularly, and optimizing lifestyle habits to strengthen bone health.

Scientific diet: a key step to protect bones

Maintaining bone health depends on a balanced diet. First, limit your caffeine intake. While hand-shaken tea and coffee are now a daily staple for many, excessive caffeine intake can accelerate bone loss. Cathay Pacific's health checkup team recommends prioritizing low-caffeine beverages. This not only promotes digestive health but also reduces the risk of bone diseases like osteoporosis and arthritis. Rooibos tea, chamomile tea, and various herbal teas are good alternatives.

Secondly, it is crucial to maintain a balanced diet and a healthy body shape. Wang Yingdi emphasized that a balanced intake of nutrition is the foundation of maintaining health. Whether eating out or cooking at home, one should follow the principle of "three less and one more", that is, less fried food, less salt, less sugar, and more fiber. This is not only beneficial for body shape management, but also forbone health.Provide basic protection to avoid the impact of being too fat or too thin on body metabolism and bone condition.

As women age, their estrogen levels decline. Appropriate supplementation with phytoestrogens can help alleviate menopausal discomfort and indirectly protect bone mass. Wang Yingti recommends consuming more phytoestrogens-rich foods. These foods can be used in both cooking and as nutritious beverages. Common examples include soybeans and their products (such as traditional tofu, small square dried tofu, and soy milk), as well as Chinese yam and burdock.

Key nutrients: Locking in core strength for bone

Adequate calcium intake is essential for effectively building bone mass. Calcium is not only a major component of bone, but also helps stabilize nerves and relieve anxiety. However, Wang Yingti cautions that bone health requires more than calcium alone; other key nutrients are also needed. Magnesium, found in high-magnesium foods, not only stabilizes nerves but is also a crucial component of bone tissue. Vitamin D, on the other hand, helps regulate calcium and phosphorus balance in the body, playing a key role in preventing osteoporosis.

Specifically, high-calcium foods include milk, dried fish, and dark green vegetables high in calcium such as kale, amaranth, and sweet potato leaves; high-magnesium foods include whole grains, beans, nuts, milk, and green vegetables such as sweet potato leaves and water spinach; as for foods rich in vitamin D, deep-sea fish, dairy products, and mushrooms exposed to sunlight are all ideal choices.