{"id":35348,"date":"2021-05-02T06:00:02","date_gmt":"2021-05-02T04:00:02","guid":{"rendered":"http:\/\/www.fiftyandmemagazine.be\/fr\/?p=35348"},"modified":"2021-05-02T13:41:11","modified_gmt":"2021-05-02T11:41:11","slug":"menopause-comment-conserver-os-solides-et-force-musculaire-pour-les-annees-a-venir","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/menopause-comment-conserver-os-solides-et-force-musculaire-pour-les-annees-a-venir","title":{"rendered":"M\u00e9nopause : comment conserver des os solides et sa force musculaire ?"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><p>L\u2019ost\u00e9oporose repr\u00e9sente en effet un probl\u00e8me injustement sous-estim\u00e9, pourtant les chiffres, toujours en croissance, sont \u00e9loquents : rien que pour la Belgique, <a href=\"http:\/\/www.fiftyandmemagazine.be\/fr\/sante\/medecine\/menoptimiste-osteoporose-crac-dedans\" target=\"_blank\" rel=\"noopener noreferrer\">l\u2019ost\u00e9oporose<\/a> est responsable de 80.000 fractures par an, qui touchent en majorit\u00e9 les femmes post-m\u00e9nopaus\u00e9es ! La pr\u00e9vention reste donc le grand d\u00e9fi.<\/p>\n<h2>Vitamine D et Calcium : la recette gagnante<\/h2>\n<p>Rester en mouvement, assurer sa dose journali\u00e8re de calcium sans oublier la vitamine D et cela d\u00e8s le d\u00e9but de la m\u00e9nopause et pour longtemps ! L\u2019activit\u00e9 physique, le mouvement stimulent tant les muscles que les os. Le calcium renforce l\u2019ossature. <a href=\"http:\/\/www.fiftyandmemagazine.be\/fr\/sante\/la-vitamine-d-une-necessite-en-hiver\" target=\"_blank\" rel=\"noopener noreferrer\">La vitamine D<\/a> est non seulement indispensable \u00e0 la bonne assimilation du calcium mais aussi au maintien de la force musculaire.<\/p>\n<p>D\u00e8s le d\u00e9but de la m\u00e9nopause, les besoins en calcium augmentent pour atteindre 1.200 mg par jour. Concr\u00e8tement cela repr\u00e9sente 5 \u00e0 6 produits laitiers \u00e0 consommer quotidiennement. Peu de personnes y arrivent, c\u2019est pourquoi les suppl\u00e9ments de calcium s\u2019av\u00e8rent tr\u00e8s souvent n\u00e9cessaires. La meilleure strat\u00e9gie pour ing\u00e9rer une dose suffisante de calcium sans effets ind\u00e9sirables est de consommer 2 \u00e0 3 produits laitiers (par exemple un yaourt et 2 portions de fromage) et un compl\u00e9ment de 500 mg de calcium chaque jour. En ce qui concerne la vitamine D dont la source principale est le soleil, la prise d\u2019un suppl\u00e9ment quotidien apr\u00e8s 50 ans est unanimement recommand\u00e9e par les sp\u00e9cialistes.<\/p>\n<h2>Une question de pers\u00e9v\u00e9rance<\/h2>\n<p>Le constat est accablant. Saviez-vous qu\u2019une femme sur deux ne poursuit pas la prise de calcium et de vitamine D au-del\u00e0 d\u2019une ann\u00e9e ? C\u2019est dommage mais on peut le comprendre. C\u2019est fastidieux, la consistance crayeuse ou le go\u00fbt des suppl\u00e9ments n\u2019est pas agr\u00e9able et il n\u2019y a aucun effet visible \u00e0 court terme. Il suffit de partir en vacances pour abandonner la prise et au retour oublier de continuer. Pourtant pers\u00e9v\u00e9rer est vraiment n\u00e9cessaire pour conserver des os solides et pr\u00e9server sa force <a href=\"http:\/\/www.fiftyandmemagazine.be\/fr\/bien-etre\/sexo\/a-essayer-la-gym-sexuelle\" target=\"_blank\" rel=\"noopener noreferrer\">musculaire<\/a> \u00e0 long terme.<\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>L\u2019ost\u00e9oporose repr\u00e9sente en effet un probl\u00e8me injustement sous-estim\u00e9, pourtant les [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":35349,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1065],"tags":[],"class_list":["post-35348","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u00e9nopause : comment conserver des os solides et sa force musculaire ? 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