Welcome to this week’s Menopause Monday! Today, we’re discussing bone health—a key area often affected during menopause. With declining estrogen, women face a natural decrease in bone density, which can increase the risk of fractures. But here’s the good news: through mindful, plant-based choices, you can support and strengthen your bones!
Myth-Buster: More Calcium Isn’t Always Better
You may have heard that high calcium intake is the only way to keep bones strong. However, too much calcium can actually weaken bones by interfering with your body’s natural mineral balance and possibly leading to calcium deposits in tissues like blood vessels. Studies suggest that a moderate, balanced intake of calcium—especially from plant sources—can support bone health better than high doses of calcium supplements.
Bone-Building Plant Foods
To keep your bones strong, focus on these nutrient-dense, plant-based foods, which provide balanced sources of calcium and other key minerals without overloading:
- Calcium-Rich Greens: Collard greens, bok choy, kale and broccoli are packed with calcium, essential for bone strength, along with other beneficial minerals.
- Fortified Plant Milks: Almond, soy and oat milk often contain added calcium and vitamin D, helping to balance calcium intake safely.
- Seeds: Chia, sesame and flaxseeds provide a natural source of calcium and magnesium, both crucial for maintaining bone density.
- Legumes: Chickpeas, lentils and black beans offer plant protein, calcium and magnesium.
- Nuts: Almonds and walnuts contain magnesium and healthy fats that aid calcium absorption, supporting bone strength.
- Vitamin C-Rich Fruits: Oranges, strawberries and kiwi are high in vitamin C, which aids collagen production to support bone structure.
Bone Health Challenge: Add One Bone-Building Food Daily!
This week, I challenge you to incorporate at least one bone-strengthening plant food into your meals each day. Try fresh kale greens in your salad or soups, fortified plant milk in your oats or a handful of nuts for a snack. Small, steady additions will help support your bone health naturally and effectively.
Bonus Tip: Soak Up Some Sunshine!
Vitamin D is essential for calcium absorption, so aim to get 15-20 minutes of sunlight each day, or consider a supplement if you’re in a low-sunlight area. This can further help balance calcium intake and support overall bone health.
💬 How’s It Going?
Ready to take on the challenge? I’d love to hear which foods you’re trying and how you’re feeling. Bone health can be empowering, and I’m here to support you along the way!
To a strong, balanced and healthy you!
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.
