If there's one topic that's rarely discussed but is crucial during menopause, it's bone health . We often worry about hot flashes or our figure, but our bones are the invisible foundation of our vitality.
At GlutenEvasion , we know that food is our first medicine. Discover why your bones change during menopause and how to nurture them with natural ingredients from around the world.
Why does menopause weaken our bones?
Our bones are not fixed structures; they are a living tissue that is constantly being destroyed and rebuilt.
The role of estrogens
Estrogens act as "guardrails": they slow down bone loss. At menopause, the drop in these hormones disrupts this balance. The body breaks down more bone than it rebuilds. This can lead to osteoporosis , a loss of bone density that makes bones more porous and fragile.
1. The “lubricating” role of estrogens
Joints are covered with cartilage and bathed in synovial fluid. Estrogens ensure the hydration and flexibility of these tissues.
- Why does it hurt? When estrogen levels drop, tissues dry out. It's a bit like a hinge that's run out of oil: friction increases, creating micro-inflammations. This is what gives that "rusty" feeling in the morning .
2. Inflammation of connective tissues
Estrogens have a natural anti-inflammatory effect. Their decrease causes increased sensitivity in the tendons and ligaments (which connect muscles to bones).
- Bone connection: If your muscles and tendons are tense or painful, they pull abnormally on the bone attachment points, which can create diffuse pain that is felt “right down to the bones”.
3. Loss of muscle support
The bony pillar is inseparable from the muscular pillar. At menopause, sarcopenia (mild muscle loss) is often observed.
- As a result, the weaker the muscles, the more the body's load directly impacts the skeleton and joints. The bones bear more weight, and the joints wear out faster.
4. The link with gluten (Systemic inflammation)
For your GlutenEvasion , this is a key point: gluten can aggravate these pains.
“As demonstrated by the work of Dr. Alessio Fasano at Harvard, gluten can trigger the secretion of zonulin, a protein that makes the gut permeable. This mechanism allows inflammation to travel from your digestive system to your joints, exacerbating menopausal pain.” 'Zonulin, a regulator of epithelial and endothelial barrier functions, and its involvement in chronic inflammatory diseases' (published in Physiological Reviews ).
- If the gut is leaky (due to a drop in estrogen), gluten proteins pass into the bloodstream and create immune complexes that like to lodge themselves… in the joints! This creates muscle and joint pain that is often mistaken for simple fatigue.
Symptoms that should alert you
Bone loss is often called “the silent disease” because it doesn't hurt… until a fracture occurs. However, certain signs related to the pillar of Bone Health can raise a red flag:
- Joint and muscle pain: A feeling of stiffness, especially upon waking.
- Loss of height: If you notice that your clothes look longer or that your posture is sagging.
- Dental fragility: Your teeth are also linked to your overall bone health.
There are some solutions right on our plate:
To maintain strong bones, calcium is essential, but it's useless without vitamin D, magnesium, and antioxidants. Here's how to transform your gluten-free diet into a true bone-healthy shield.
1. Sesame (Middle East): A concentrated source of calcium
Did you know that sesame contains more calcium than cow's milk?
- In the kitchen: Use tahini (sesame paste) in your gluten-free sauces or spreads. It's a highly absorbable source of calcium.
2. Turmeric (India): The natural rust remover
Chronic inflammation accelerates bone loss. The curcumin in this root helps protect the cells that build bone. Dozens of studies (meta-analyses) confirm that curcumin is as effective as some non-steroidal anti-inflammatory drugs (like ibuprofen) in reducing osteoarthritis pain, without the gastric side effects. (Source: Journal of Medicinal Food )
- In the kitchen: Prepare a Golden Milk (plant-based milk, turmeric, pepper, ginger). Black pepper is essential to activate the properties of turmeric.
3. Algae (Japan): Minerals of the sea
Wakame or Nori are incredibly rich in minerals essential to bone structure (calcium, magnesium, potassium).
- In the kitchen: Sprinkle seaweed flakes on your salads or incorporate them into your vegetable broths.
4. Chia Seeds (Latin America): Boron and Magnesium
These small seeds are valuable allies. They contain boron, a rare trace element that helps the body metabolize calcium.
- In the kitchen: Make a chia pudding with coconut milk and fresh fruit for a protective breakfast.
Attention:
- Plants relieve the symptoms , but they do not “cure” menopause, which is not an illness.
- A gluten-free diet helps if you have a sensitivity . If your gut is perfectly healthy, the effect on the joints will be less dramatic (but the overall anti-inflammatory benefit remains).
GlutenEvasion's tip: The importance of gluten-free for your bones
Why is continuing to eat gluten-free vital for your bones during menopause? Because gluten intolerance often causes malabsorption of nutrients. If your gut is inflamed by gluten, it won't be able to absorb the calcium and vitamin D you consume, even if you eat a lot of it!
A healthy gut = strong bones.
Move to consolidate
Diet does part of the work, but bones need stress to get stronger. Brisk walking, yoga, or light strength training send a signal to your body: “We need strong bones here! ”
Conclusion: Taking care of your skeleton during menopause means giving yourself freedom of movement for decades to come. By drawing on remedies from around the world, you combine culinary pleasure with preventative health.
