Up to our mid 20s we build strength into our skeleton. From our 40s we gradually lose bone density. Women lose bone density faster post menopause when oestrogen levels drop. This can lead to osteoporosis and broken bones.
How do we keep our bones strong:
- healthy balanced eating from the main food groups including - fruit and veg
- Carbs like bread, wholegrain pasta and cereals - Milk and dairy
- Protein like meat, fish, eggs, pulses, nuts and seeds
CALCIUM: Vital for strong bones and teeth
Approx 700mg daily
e.g.: 190 ml semi-skimmed milk = 231 mg calcium
150g low fat yoghurt = 225g calcium 100g
tofu = 480 mg calcium
1oz hard cheese = 202 mg calcium
We also need VITAMIN D to absorb the calcium, about 15-20 mins sun exposure to our face and arms 3-4 times weekly in the summer months. (Possibly a supplement in the winter as lots of us are low in this mineral) Finally, EXERCISE:
To maintain a strong skeleton - regular weight bearing exercise. Basically any activity where we are supporting our weight! E.g. brisk walking, jogging, tennis, dancing and resistance exercises on a regular basis!
Healthy and Balanced Diet
Follow a healthy, balanced diet including adequate non processed protein, complex carbohydrates, fruit, vegetables, fibre and fluids.
Adequate protein will aid muscle growth and repair.
Post menopausal women should aim for 30-40 grams of protein per meal.
Approximately 2.2 grams per kilo of body weight.
Combined with resistance exercise to build muscle and regular high impact exercises to remodel bone
Good sources of calcium include dairy produce, tofu, kale, pak choi, sweet potato, apricots, beans.
Menopause is the time when women are at most risk of osteoporosis as oestrogen and progesterone decline.
Foods containing plant oestrogens known as phytoestrogens can be beneficial.
Soya beans, tofu, edemame
Fruit such as berries, pears and plums.
Grains including barley, oats, wheat germ
Chickpeas, lentils
Liquids derived from plants - specifically olive oil, red wine
Nuts and seeds such as flaxseeds
HRT maybe suitable for some women.
Vitamin D supplement
Magnesium
Phosphorus
Vitamin K
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