Bone Health and Perimenopause
Addressing bone health during perimenopause is a critical step to ensure healthy aging. I don’t know about you, but I am keen to prevent any risk of weak bones as I get older.
As estrogen levels naturally decline during perimenopause, bone density can decrease, increasing the risk of osteopenia and osteoporosis.
Osteo what? Don’t know what I am talking about, read on….
Estrogen helps with calcium absorption and prevents bone breakdown, so as it naturally declines we want to ensure your protecting your bones with proper nutrition and lifestyle.
What is Osteopenia?
- Osteopenia is a condition with lower-than-normal bone mineral density, not yet osteoporosis.
- Prevalence: 50% of postmenopausal women in Australia are diagnosed with osteopenia.
Risk Factors:
- Menopause ( the natural decline in estrogen)
- Inadequate calcium in diet.
- Lack of exercise – especially weights.
- Smoking
- Family history of osteoporosis
The Role of Calcium
Calcium is crucial for strong bones, and perimenopause makes it harder to absorb.
Ensure you get enough to prevent bone loss.
Recommended Intake for Women Over 40:
1,200 mg daily
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Calcium-Rich Foods:
- Cheddar Cheese (100g, ½ cup) 763mg
- Sardines (100g, whole, raw) 725mg
- Prawns (100g, raw) 583mg
- Canned Sardines (with bones) (110g, 1 tin) 325mg
- Tofu (100g, firm) 320mg
- Feta Cheese (100g, ½ cup) 315mg
- Nori Seaweed (100g) 310mg
- Fortified Soymilk (1 cup) 299mg
- Cow’s Milk (1 cup) 275mg
- Almonds (100g, raw) 265mg
- Oysters (100g) 229mg
- Yogurt (125g, ½ cup) 219mg
- Pink Salmon (canned) (100g) 191mg
- Snapper (100g, baked) 168mg
- Chinese Cabbage (bok choy) (110g, 1 cup) 158mg–
Don’t Forget Vitamin D – Vitamin D helps calcium absorption.
Get it from:
- Sun Exposure: 10-30 minutes daily.
- Foods: Fatty fish, egg yolks, fortified foods.
- Supplements: May be necessary if levels are low.
The Risks of Low Calcium
Without enough calcium, you’re at risk for:
- Osteoporosis: Weak, fragile bones.
- Bone Density Loss: Increased risk of fractures.
What You Can Do Now
- Consult your preferred health care provider (Naturopath, nutritionist, GP, or dietician) : Discuss your calcium and vitamin D needs.
- Eat calcium-rich foods: Include them regularly in meals.
- Exercise regularly: Weight-bearing and impact exercises support bone health.
- Consider a bone density test: Get checked for osteopenia or osteoporosis risk.
Lifestyle Tips:
- Exercise: Focus on weight-bearing and strength-training exercises.
- Limit Alcohol: Excessive alcohol weakens bones.
- Manage Stress: Stress affects bone health, try yoga or meditation.
- Quit Smoking: Smoking accelerates bone loss.
Stay proactive for strong bones and healthy aging!
By making small adjustments to your diet and lifestyle, you can reduce bone loss and protect your bones for the future.
Additional Resources:
- Osteoporosis Foundation Calcium Calculator: Link
- Osteoporosis Australia: Helpful info on prevention and treatment.
Calcium rich recipe ideas
Quinoa Porridge with Almonds and Chia Seeds
Ingredients:
- 1/2 cup cooked quinoa
- 1 cup unsweetened almond milk (calcium-fortified)
- 2 tbsp chia seeds
- 1 tbsp almond butter
- 1 tbsp maple syrup or honey (optional)
- 1/4 cup almonds (sliced or chopped)
- A pinch of cinnamon
Preparation:
- In a small saucepan, heat almond milk and bring to a simmer.
- Add cooked quinoa, chia seeds, and cinnamon. Stir and cook for 3-5 minutes until thickened.
- Remove from heat and stir in almond butter and maple syrup or honey.
- Top with almonds for crunch and extra calcium.
Nutritional Breakdown:
- Protein: ~30g
- Calcium: ~400mg
- Calcium from quinoa, almond milk, chia seeds, and almonds.
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Tofu & Broccoli Stir-Fry with Almonds
Ingredients:
- 1 cup firm tofu (around 250g)
- 2 cups broccoli (cooked)
- 1/4 cup almonds (raw, chopped)
- 1 tbsp sesame oil
- 1 tbsp tamari (gluten-free soy sauce)
- 1 tbsp rice vinegar
- 1 clove garlic, minced
- 1 tsp grated ginger
- 1/2 cup bell peppers (sliced)
Preparation:
- Press tofu to remove excess moisture, then cut it into cubes.
- Heat sesame oil in a pan, then sauté garlic and ginger until fragrant.
- Add tofu and cook until golden brown on all sides.
- Add broccoli and bell peppers, and stir-fry for another 5-7 minutes.
- Drizzle with tamari and rice vinegar, then top with chopped almonds.
Nutritional Breakdown:
- Protein: ~30g
- Calcium: ~400mg
- This meal offers calcium from tofu, broccoli, and almonds.