Menopause and perimenopause can result in a number of new changes to the body, including to our bone health and density. We reach peak bone density at around 30 years old. Our bones are the strongest they will ever be at this time, and after this we gradually begin to lose bone strength and density over time and going into menopause.
During menopause, reduced levels of the female hormone oestrogen increases the rate of bone and calcium loss, which affects bone health and can increase the risk of osteoporosis.
In this article, our dietitian Hollie provides some top tips to help keep your bones as strong and healthy as possible during menopause in order to reduce the risk of osteoporosis and other bone-related issues.
1. Include rich sources of calcium daily
Calcium is one of the main ingredients of bone, and it’s essential for bone health as well as cell, muscle, heart, and nerve function, especially in menopause. We don’t make calcium on our own — it comes from dietary sources (which are the safest and most effective) or calcium supplements. If there isn’t enough calcium in the bloodstream, the body raids the bones for supplies, thinning the bones.
Sources of calcium to support bone health during menopause include:
Dairy foods such as milk, cheese and yoghurt – aim for 2-3 servings per day through a combination of these foods. Serving size equals 200mls (glass) of milk, 25g (matchbox size) cheese or 150g (pot) yoghurt.
Plant-based dairy alternatives which are fortified with calcium such as almond milk or soy yoghurt. Avoid organic versions of these foods as they are not fortified with calcium.
Hard set tofu
Dark leafy greens
Tahini/sesame seeds
Sardines (with bones)
2. Eat a balanced diet with plenty of variety
While calcium is an essential nutrient for bone health, other nutrients are required in the diet to support strong bones such as protein, magnesium, phosphorous, and potassium. Sources of these nutrients include fruits, vegetables, legumes, nuts, seeds, and lean proteins which can be obtained through healthy balanced eating.
3. Take a vitamin D supplement in the winter months
Vitamin D is important for many body systems, especially our bones. Vitamin D helps our bodies to absorb calcium (in the gut, which sends it to the bloodstream), and to regulate blood levels of calcium and phosphorus (which are needed to build bone).
We obtain the majority of our vitamin D through sun exposure, however in Ireland sun exposure is reduced for many of us in the winter months. For this reason, it is recommended to supplement with a vitamin D supplement from October to March which contains 600IU / 15µg.
Food sources of vitamin D include salmon, mushrooms, egg yolks, fortified milk or orange juice. Even if you consume these foods regularly – it is still advisable to take a vitamin D supplement to ensure adequate intake.
