5. Enjoy Foods Rich in Calcium and Vitamin D
Menopause represents a vulnerable time for a woman’s skeletal health. Hormone changes during menopause often lead to decreased bone density, which can increase your risk of fractures and osteoporosis, which happens as bones start to become brittle and weak. Postmenopausal women with osteoporosis can easily get fractures in their spine, hips, and wrists. This risk makes ensuring women going through “the change” take in enough calcium and vitamin D, which is essential for bone health. The body cannot produce calcium on its own, so it is vital to get your calcium through diet and other sunlight. Consuming dairy can actually help improve your sleep. A review study found that foods high in the amino acid glycine promoted better, deeper sleep in menopausal women. Foods like milk and cheese contain amino acid glycine. It is recommended that women between the ages of 51-70, take 1200 mg of calcium a day.
Foods such as yogurt, milk, cheese, and other dairy products, green leafy vegetables like kale, collard greens, and spinach, are Calcium-rich. Tofu, beans, sardines, and other foods also contain high levels of calcium. Calcium-fortified foods, such as certain cereals, milk alternatives, or fruit juice, are also good sources to include in your diet.
Vitamin D is the most significant nutrient for the proper absorption of calcium. Without some vitamin D, the body can’t absorb calcium at all. Your primary source of vitamin D is sunlight. Sometimes referred to as the “sunshine vitamin,” vitamin D is an essential building block for a healthy body. Your skin produces it when exposed to the sun. As you age, your skin makes less of it efficiently. To get your daily dose of sunshine, step outside for a 15 to 20-minute walk. If sunlight is not your main way of making vitamin D, it’s essential to get it through rich dietary sources such as eggs, fish, cod liver oil, and other foods fortified with vitamin D. Basically, calcium-rich foods and vitamin D help prevent bone loss often associated during menopause.