3. EAT FOODS RICH IN CALCIUM & VITAMIN D
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 in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones.
Many foods are calcium-rich, including dairy products like yogurt, milk and cheese. 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 aren’t 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.