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Bone health, muscle strength and menopause.

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.


Keeping Bones Healthy

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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