Once we reach menopause, our bodies go through a number of changes – not just hormonally, but structurally and metabolically too. Two of the most important areas to focus on during this phase are bone health and heart health.
Why? Because oestrogen plays a big role in keeping both of these systems running smoothly. When oestrogen declines, our bones become more fragile and our risk of heart disease increases. But knowledge is power – and there’s a lot we can do to support our bodies during this transition.
🦴 Supporting Your Bones: Strong, Steady, Resilient
It’s estimated that women lose up to 10% of their bone mass in the first five years after menopause. That’s a big shift – and one we want to slow down as much as possible.
Here’s what your bones need:
✔️ Calcium
Calcium is the building block of bone. The body stores almost all of its calcium in bones, and when blood levels drop, it pulls from that store – so we need to keep it topped up.
Good food sources include:
- Dairy: yoghurt, milk, aged cheese (like parmesan), butter
- Eggs
- Tinned oily fish with soft bones eg sardines, anchovies
- Leafy greens, especially kale
- Plant-based extras: edamame, tofu, flaxseeds, chia seeds, almonds, oranges
“Turning milk into cheese and yoghurt is like outsourcing digestion. Aged cheeses and natural yoghurts are often well tolerated – even for the lactose-sensitive.”
☀️ Vitamin D
Vitamin D helps the body absorb calcium. Without it, even a calcium-rich diet won’t do much for your bones.
How to get more:
- Sunshine! You can make vitamin D when your shadow is shorter than your body
- Food: oily fish, egg yolks, liver
- DIY mushrooms: place mushrooms gill-side-up on a sunny windowsill – they’ll naturally boost their vitamin D content
🏋️♀️ Movement Matters
Weight-bearing exercise helps bones stay strong. Think walking, dancing, resistance training, or even a few flights of stairs.
Also good to know: caffeine and fizzy drinks like cola can interfere with calcium absorption, so keep them in moderation.