How Women Can Improve Bone Health During Menopause

Having healthy bones is important for everyone, but it’s especially critical for women who are going through menopause. That’s because when your bones aren’t at their best during this stage of life, you have a higher risk of developing osteoporosis—and you don’t want that! Fortunately, you can ease the sting of menopause and improve bone health by eating and drinking the right things starting now. Here’s what you should be getting more of when it comes to your diet—and why that is.

The Relationship Between Menopause and Osteoporosis

We all know menopause can cause hot flashes and mood swings, but did you know it could also lead to bone loss? This is because you have a higher chance of getting osteoporosis during or after menopause. More specifically, the onset of menopause leads to less estrogen in the body, and that can increase your risk of osteoporosis. Furthermore, after menopause, your body starts breaking down the bones instead of building new bones.

So how do you know if you have osteoporosis? A visit to the doctor is a quick way to find out. But you can also look out for symptoms like stooped posture, severe back pain, and bones that break easier than they once did. If you haven’t noticed these symptoms yet—or if you have and you want to slow the progression of osteoporosis—now is a good time to use diet and exercise to your advantage.

How You Can Use Diet to Improve Bone Health  

If menopause is on your mind and you’re worried about osteoporosis, you can be proactive by boosting your bone health through diet and exercise. Start by adding more calcium to your diet as soon as possible. Calcium and bone health are closely tied, as this nutrient is known for strengthening the bones.

So how can you start getting enough calcium in your diet? Eat calcium-rich foods! Some of the most powerful sources of calcium include:

  • Canned salmon
  • Canned sardines
  • Yogurt
  • Almonds
  • Kale
  • Mustard greens
  • Tofu
  • Oranges
  • Fortified cereal

Note that most of these foods are great dairy-free sources of calcium. And if you need more ideas on what to eat to get more calcium, try out these recipes that will provide you with the calcium women need to improve bone health.  

Of course, milk is among the most calcium-rich drinks. But if you don’t like milk or simply need dairy-free calcium-rich beverages, feel free to add FitFormula powder to your favorite drink to ensure you get 1,000 of the 1,200 mg of calcium you need when you’re over 50 and going through menopause.

Improve Your Bones with Exercise

Did you know exercise is another way to improve bone health? It turns out the more you exercise, the stronger your bones get, especially when you do certain workouts. For example, weight-bearing exercise—like dancing, running, and hiking—can increase bone density. Weightlifting, walking, and yoga are also all great workouts when you want to figure out how to improve bone health during menopause.

When you combine a good calcium-packed diet with bone strengthening exercises, you can rest assured you’re doing everything you can to improve your health during menopause. And adding a packet of FitFormula calcium powder to your favorite food or drink is a quick, easy way to get started!

More sources on menopause and bone health:
How to Boost Bone Health Before and After Menopause
Managing Menopause: What to Eat and What to Skip
Menopause & Osteoporosis

The original version of this article was first published on FitFormula