Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health. So it’s important to get enough of these nutrients in your diet.
Adequate vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones.
Many foods are calcium-rich, including dairy products like yogurt, milk and cheese UFABET
Green, leafy vegetables such as kale, collard greens, and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines, and other foods.
Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice, or milk alternatives.
Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.
If you’re not out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.
Rich dietary sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D.
It’s common to gain weight during menopause.
This can be due to a combination of changing hormones, aging, lifestyle, and genetics.
Gaining excess body fat, especially around the waist. Increases the risk of developing diseases such as heart disease and diabetes.
In addition, body weight may affect menopause symptoms.
One study of 17,473 postmenopausal women found that those who lost at least 10 pounds (4.5 kg) of weight or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats.
Here’s more info about losing weight during menopause.
Eat lots of fruit and vegetables.
A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.
Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance.
They may also help prevent a number of diseases, including heart disease.
This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain, or possibly reduced estrogen levels.
Finally, fruits and vegetables may also help prevent bone loss.
One observational study of 3,236 women ages 50 to 59 found that diets high in fruit and vegetables may lead to less bone breakdown