Menopause affects your bones – here are 7 nutrients to help keep them strong

Reviewed by nutritionist Katey Davidson, M.Sc.FN, RD, CPT

Key points

• Diet and lifestyle are effective ways to prevent or slow bone loss during and after menopause.

• Focus on foods rich in protein, calcium, vitamin D, vitamin K and magnesium to support bone health.

• Also, remember to exercise regularly, limit or avoid alcohol, and get regular check-ups.

Hormonal changes are a natural part of life – we came to terms with it during puberty, remember? However, another fundamental transformation awaits – menopause. And while it’s a natural part of aging, it can have a big impact on your overall health.

“It’s an important transition and really affects all parts of women’s health,” says Paula Lescure, MS, RD, CD. From hot flashes and night sweats to heart health and digestion, women experience many changes during menopause.

One often overlooked effect is the gradual loss of bone strength and density, which increases the risk of osteoporosis. In fact, about 50% of women over the age of 50 will experience fractures related to this bone disease.

But it’s not a life sentence – there are many ways to keep your bones healthy. The key is to understand what’s going on in your body and take proactive measures to protect it. To help, we spoke to health experts to find out how menopause affects bone health and what nutrients, habits and lifestyle choices can make a lasting difference.

How menopause affects your bones

During menopause, estrogen production slows down and declines. Estrogen is the hormone responsible for bone remodeling, a process that breaks down old bone tissue and rebuilds it stronger and denser. When estrogen levels drop, this process slows down, and bones can lose density faster than they can regain it, leading to weaker bones over time.

This imbalance can lead to a higher risk of fractures and osteoporosis, says Gina Rancourt, MS, RD, CD. “It’s such a big deal because we know that bones are what hold us together, they keep our bodies active and stable. As we age, they can help keep us independent,” she explains.

Good news? While it’s best to prioritize bone health as early as possible, as Lescure says, “bones are not static.” This means that even if your bone density is less than perfect, you can improve your results next time. One of the best ways to do this is to give your bones the nutrients they need to rebuild and stay strong.

Nutrients that support bone health

To support your bones, try to get these nutrients in your diet regularly.

Calcium

Calcium is the star of bone health – it is the most abundant mineral found in bones. It forms an important structural matrix called hydroxyapatite that gives bones strength, density and flexibility.

While getting enough calcium is important for building and maintaining tissue, Rancourt points to another important reason to eat enough calcium: “If you don’t get enough calcium, your body will actually borrow calcium from your bones. For this reason, women over 50 should aim for at least 1,200 milligrams (mg) per day.”

Dairy products such as cow’s milk, yogurt and cheese are among the richest sources of calcium. You can also get calcium from foods like sardines, calcium-rich tofu, leafy greens, beans, lentils, and fortified plant-based milks, juices, and breakfast cereals.

Vitamin D

If calcium is the superhero of bone health, think of vitamin D as an essential helper. Vitamin D helps the body absorb calcium from food and regulates calcium and phosphorus levels to support proper bone mineralization.

Although our bodies can produce vitamin D through sunlight, for most people, especially in northern climates, sun exposure is not constant throughout the year. That’s why it’s also important to get vitamin D through food or supplements. Good food sources of vitamin D include fatty fish, egg yolks, mushrooms and fortified dairy products. In some cases, your healthcare provider may recommend a vitamin D supplement to help meet your needs.

Phosphorus

Along with calcium, phosphorus is the main building block of hydroxyapatite, the structural component of bone. Eating foods rich in phosphorus, such as yogurt, dairy milk, salmon, lentils, and cashews, is important for bone health.

Good news? Most people get enough phosphorus from a balanced diet. Still, it’s worth watching your intake, especially if you’re limiting dairy or protein-rich foods.

Vitamin K

This often overlooked vitamin supports bone health by activating calcium-binding proteins such as osteocalcin so that calcium can be deposited into bone tissue. There are two main forms of vitamin K: vitamin K1, found in leafy greens, and vitamin K2, found in meat, eggs, dairy products, and natto, a fermented soy product.

Including both forms of vitamin K in your diet can support stronger, healthier bones. Because vitamin K is fat-soluble, combining vitamin K-rich foods with healthy fats, such as oil, avocados, or nuts, can increase absorption.

Magnesium

“When it comes to bone health, we know that magnesium is a nutrient that helps activate vitamin D, so it can help strengthen bone structure,” says Rancourt. Magnesium also supports nerve and muscle function, making it an essential part of overall health.

Fortunately, it’s easy to get enough magnesium through a balanced diet. Foods rich in magnesium include nuts, seeds, beans, lentils, leafy greens, whole grains, and even dark chocolate.

Proteins

Protein isn’t just for strong muscles, it also makes up a huge portion of your bones, says Lescure. Along with hydroxyapatite, bones contain collagen, which forms a strong, flexible structure. Adequate protein intake during and after menopause can help preserve both bone and muscle tissue, so it’s important to prioritize your diet.

Omega-3 fatty acids

Omega-3 fatty acids, especially EPA and DHA, have anti-inflammatory properties that can slow bone loss and increase intestinal calcium absorption, thus supporting the ongoing process of bone remodeling.

Fatty fish such as salmon, mackerel, trout and sardines are the best sources of EPA and DHA, so try to enjoy them at least twice a week. You can also get ALA, another type of omega-3, from nuts and seeds, although the body converts only a small amount of ALA to EPA and DHA.

What to eat for stronger bones

Bone support can start as early as breakfast. Focus on foods that are rich in protein, calcium, and other bone-supporting nutrients, such as pureed (Greek-style) yogurt or cottage cheese.

Rancourt says she likes to break her fast with a yogurt parfait. “It’s got not only calcium and vitamin D, but protein, and then maybe we’ll throw in some berries and chia seeds or flax seeds, and maybe some almonds.”

Don’t know where to start? Try our strawberry and yogurt or nut and berry parfait for a quick, delicious and nutritious breakfast. If that’s not up your alley, other great breakfast options include spinach and mushroom quiche, a raspberry and peach chia seed shake, or cannoli-inspired overnight oats.

Focus on protein and calcium at other meals. Rancourt recommends

Roasted salmon with smoky chickpeas and greens thanks to a combination of lean, high-protein ingredients, including omega-3 and vitamin K-rich kale. For a quick dinner, she likes Tofu & Broccoli Stir Fry or Szechuan Tofu & Green Bean Stir Fry, a plant-based meal that’s packed with nutrients.

Lifestyle tips to support bone health

• Weight lifting exercise. Weight-bearing exercise helps promote bone remodeling, so it’s an important part of bone health. Strength training, jumping classes, or even chair yoga or Pilates are great options, says Lescure.

• Avoid Smoking. Smoking is associated with an increased risk of osteoporosis. “Smoking reduces blood supply, slows bone formation, reduces calcium absorption and causes the breakdown of estrogen,” explains Lescure.

• Limit or avoid alcohol. Excessive alcohol consumption can weaken bones and increase the risk of osteoporosis by interfering with the absorption of nutrients and the process of bone remodeling.

• Maintain healthy muscle mass. In addition to healthy bones, maintaining muscle mass is critical as we age, especially after menopause, to reduce frailty and remain independent. Do strength training at least twice a week and eat plenty of protein.

• Get some sun. “The best way to get vitamin D is to go outside for 15 minutes without sunscreen,” says Lescure. However, prolonged exposure to the sun can damage the skin and increase the risk of skin cancer, so if you are not protected, stay in the sun for a short time. During the winter months or in northern areas, your health care provider may recommend a vitamin D supplement.

• Check your bone density. Regular scans, such as a DEXA scan, can show your bone strength and density and help your healthcare provider develop a plan that’s right for you.

Our expert

Just as you navigated the rapid changes of puberty, the changes that come with menopause are changes that you are fully prepared to deal with. Accepting your body’s natural progression can be empowering, especially when you support it with good nutrition and self-care. For strong bones, choose foods rich in protein, calcium, vitamin D, and other bone-supporting nutrients. Also, remember to do strength training a few times a week, quit smoking, limit or avoid alcohol, and get regular checkups.

These steps will not only protect your bones, but also help make the years ahead healthy and vibrant.

Read the original article on EatingWell