Strengthen Your Bones During Menopause: What to Eat?
As women enter menopause, their risk of developing osteoporosis increases significantly. To deal with this, take nutritious diet along with regular exercise.
As women enter menopause, the risk of osteoporosis – a condition that weakens bones – increases significantly due to declining estrogen levels.
Menopause is the natural stage of a woman’s life when menstrual cycles stop permanently, usually occurring between the ages of 45-55.
It marks the end of the reproductive years due to a decline in estrogen and progesterone production, leading to hot flashes, mood swings, and an increased risk of osteoporosis.
“During menopause, the body stops producing estrogen from the ovaries and starts relying on fat cells instead. This puts women with short stature at a higher risk of osteoporosis,” says Dietitian at MASH Super Specialty Hospital, Delhi. Expert Safia Livingston told.
However, women can take active steps to support bone health through proper nutrition. Key nutrients such as calcium, vitamin K and magnesium are essential for maintaining bone density and preventing fractures.
“Food sustains you not only for energy, but to strengthen your entire structure and composition of your body,” Livingston said.
Prioritize Calcium and Vitamin D
Calcium is a cornerstone of bone health, especially for menopausal women. Women should aim for 1,200 mg of calcium per day, which can be found in dairy products like milk and yogurt, as well as plant-based options like fortified soy milk.
“Calcium-rich foods are important to counter the natural decline in bone density during menopause,” said Dr Ashish Acharya, senior consultant orthopedics at Sir Ganga Ram Hospital.
Equally important is vitamin D, which helps the body absorb calcium. “Vitamin D deficiency can lead to serious health problems like osteomalacia, which weakens the bones,” warns Dr. Acharya.
Sunlight and foods such as fatty fish, egg yolks and fortified cereals are good sources of vitamin D.
Contains phytoestrogens and protein
Phytoestrogens, plant compounds that mimic estrogen, may help maintain bone health. Foods like soy, flaxseed and vegetables like broccoli are rich in these compounds.
The protein found in lean meat, fish and beans also supports bone structure.
“Protein is important not only for muscle health but also for bone structure,” Livingston emphasizes.
Limiting caffeine and alcohol, both of which can interfere with calcium absorption, is another important step. “Reducing caffeine and alcohol while staying hydrated will help maintain bone health,” suggests Dr. Acharya.
With a nutrient-rich diet, regular exercise, and health screenings, women can reduce their risk of osteoporosis and lead active lives after menopause.