Welcome to another Monday’s Menopause! This week, let’s focus on bone health, a key concern for many women during menopause. As estrogen levels drop, bones can become more fragile, increasing the risk of osteoporosis. But don’t worry—plant-based foods are here to help!
Why Calcium Matters During Menopause
Calcium is essential for keeping bones strong and preventing fractures. While dairy is often touted as the go-to source, there are plenty of amazing plant-based options packed with calcium and other nutrients to support bone health without relying on animal products.
Top Plant-Based Calcium Sources
Here are some of the best plant-based foods to build strong, healthy bones:
Almonds: A handful of almonds not only provides calcium but also magnesium and vitamin E for added bone support.
Leafy Greens: Kale, collard greens and bok choy are loaded with calcium and are highly bioavailable, meaning your body can absorb them easily.
Broccoli: This nutrient-packed veggie offers calcium, vitamin K and other minerals that work together to strengthen bones.
Fortified Plant Milks: Almond, soy and oat milk are often fortified with calcium and vitamin D, making them a great addition to your diet.
Tofu: Calcium-set tofu is an excellent, versatile source of calcium and protein. Add it to stir-fries, soups or salads for a bone-boosting meal.
Sesame Seeds: These tiny seeds are calcium powerhouses—sprinkle them on salads, stir-fries or even blend them into tahini for a healthy dip.
The Plant-Based Advantage
Plant-based calcium sources not only support bone health but also provide additional nutrients like fiber, antioxidants and healthy fats to boost overall wellness. By incorporating these foods into your daily routine, you can help protect your bones naturally during menopause.
AND REMEMBER:
Excess calcium, especially from supplements or animal-based sources like dairy, can harm your bones and overall health. When calcium levels in the blood are too high, the body may pull calcium from bones to maintain balance, leading to weaker bones over time. This process, called bone resorption, can increase the risk of fractures.
Calcium from whole plant-based foods like leafy greens, beans and fortified plant milks is better absorbed and comes with other nutrients that support bone health. Additionally, excessive calcium intake has been linked to kidney stones, arterial calcification and other health issues. Aim for balance through diet, not supplements.
Here’s to strong bones and vibrant health—powered by plants!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
