The declining levels of estrogen (female hormones) that occur during menopause result in a drop in bone density causing the bones to weaken. It’s important to get enough Vitamin D and Calcium into your diet to strengthen bones and enhance overall bone health.
Calcium-rich foods include dairy products such as milk, cheese, and yogurt. Other foods like spinach, kale, sardines, tofu, and beans are also rich in calcium, along with calcium-fortified foods such as fruit juices, cereals, or other milk alternatives. Consume 2-4 daily servings of dairy products and foods abundant in calcium and aim for around 1,200 ml per day.
As for Vitamin D, sunlight is the best source of it as it is naturally produced by your skin when exposed to sunlight. If you aren’t the kind of person who likes to go out in the sun or if your lifestyle just doesn’t allow it, amp up your vitamin D intake with eggs, salmon, sardines, herring, cod liver oil, canned tuna, mushroom, or some vitamin D supplements.
2. Stay Away From Foods That Trigger Menopausal Symptoms