Strengthen your bones during menopause

Protein, found in lean meats, fish, and legumes, also supports bone structure. Reducing caffeine and alcohol while staying hydrated will help maintain bone health.

During menopause, the body stops producing estrogen from the ovaries and starts relying on fat cells instead. This puts smaller-framed women at a greater risk of osteoporosis. However, women can take proactive steps to support bone health through proper nutrition. Key nutrients like calcium, vitamin K, and magnesium are essential to maintaining bone density and preventing fractures.

Calcium-rich foods are crucial to counter the natural decline in bone density during menopause. Equally important is vitamin D, which helps the body absorb calcium. Vitamin D deficiency can lead to serious health problems like osteomalacia, which weakens the bones.

Sunlight and foods like fatty fish, egg yolks, and fortified cereals are good sources of vitamin D. Foods like soy, flaxseeds, and vegetables such as broccoli are rich in these compounds.

Protein, found in lean meats, fish, and legumes, also supports bone structure. Reducing caffeine and alcohol while staying hydrated will help maintain bone health.

With a nutrient-rich diet, regular exercise, and health check-ups, women can reduce the risk of osteoporosis and lead an active life post menopause.