Maintaining bone health becomes increasingly important as you move through perimenopause and menopause. But! Don’t let social media send you down a catastrophizing rabbit hole of doom if you and dairy aren’t friends.
“I’m a walking osteoporosis disaster,” Sharon said
“At 51, I have a small frame, and don’t love eating Greek yogurt all the time. I’m doomed to get osteoporosis for sure!”
Bone density is no joke for those of us over 40. Me too!
I’m currently digging through the research for answers to help salvage my osteopenic bones.
Social media makes it sound like you’re doomed if you haven’t started HRT.
Or that you’ll be frail and incapable of carrying groceries at 75 if you don’t lift heavy weights 5 days per week.
And if you’re not in love with Greek yogurt enough to have a cup of it EVERY. SINGLE. DAY. for breakfast, what’s wrong with you!
Those are the messages we get, right?
“When’s the last time you had a bone density DEXA scan?” I asked
“I haven’t,” she replied
“So you don’t actually know what your bone density is at 51. Do you have a family history of osteoporosis?
“My mom has small bones too, but so far nothing more than a little osteopenia (the beginning of osteoporosis) at 80 years old.”
Maintaining strong and healthy bones becomes increasingly important as we move through perimenopause and menopause. BUT!
Don’t let social media send you down a catastrophizing rabbit hole of doom.
You have a variety of tools to support bone health. HRT, strength training, eating adequate protein (with or without Greek yogurt), and including a variety of calcium-rich foods in your meals are some of the most well-researched tools.
Remember, catastrophizing health leads to anxiety and stress, which steal your energy and distract you from consistent lifestyle behavior-based intentions to support your bones in the long term.
Behavior-based goals like consuming more calcium from food – dark leaf greens, dairy (Greek yogurt not required), canned fish, and sesame seeds.
Practice the add-in approach with your workouts with strength and mobility routines. You can use body weight, bands, barbells, and kettlebells. It all counts!
Here are 8 creative ways to boost your calcium intake and improve bone health
1. Embrace Dairy:
Incorporate dairy options like milk, yogurt, and cheese into your meals. Savor a refreshing yogurt parfait for breakfast, grab a calcium-rich string cheese for a snack, or enjoy a comforting bowl of cereal with milk.
2. Explore Plant-Based Alternatives:
If you and dairy aren’t friends and you experience GI distress when eating dairy, explore plant-based calcium sources to meet your needs. Look for fortified plant milk such as soy, hemp, or oat milk. Experiment with these alternatives in your morning coffee, cereal, or smoothies for a nondiet calcium boost.
3. Dive into Dark Leafy Greens:
Add nutrient-dense dark leafy greens like kale, spinach, collard greens, and broccoli to your meals. Enjoy a satisfying, vibrant green salad with adequate protein and healthy fats, add spinach to omelets, or blend leafy greens into a nourishing smoothie.
If you want to get creative, nettle (also known as stinging nettle) is an amazing calcium-rich superfood – even if it gets a bad wrap for its sting.
Steamed fresh nettle or dried nettle infusions (strong herbal tea steeped overnight) support bone, skin, and hair health, as well as insulin resistance, menstrual cramps, and fatigue, which are common concerns for women during perimenopause and menopause.
Sounds too good to be true?
4. Don’t shy away from fish:
Growing up in the Pacific Northwest of the US, I became a fish snob. Canned fish wasn’t allowed on my menus – especially during fresh salmon season. It wasn’t until I learned about the calcium-richness of canned with edible bones, like canned salmon and sardines, that I broadened my perspective on eating fish.
Canned fish offer not only calcium but also omega-3 fatty acids. Give your meals a nutrient-dense boost by adding them to salads, sandwiches, or as a topping for whole-grain crackers. Canned sardines also make killer, low-budget, tailgate fish tacos – just saying.
5. Snack on Nuts:
Satisfying snacks are essential to intuitive eating, especially if you’ve been taught by diet culture that snacking between meals isn’t healthy (i.e., leads to weight gain). Nuts are a fantastic non-perishable snack option that offers healthy fats and a calcium boost.
Enjoy almonds, sesame seeds, or sunflower seeds on their own, or incorporate them into your favorite recipes. Sprinkle them on salads, add them to homemade granola, or use them as a crunchy yogurt topping.
6. Lean on Fortified Foods for an Extra Support:
If the above foods aren’t your favorites, there is a wide range of calcium-fortified foods such as tofu, breakfast cereals, and orange juice to support your calcium intake. While grocery shopping, choose these fortified options, enjoy a tofu stir-fry, start your day with a bowl of fortified cereal, or savor a glass of calcium-fortified orange juice.
7. Legumes: A Nutrient-Rich Addition
Add legumes such as chickpeas, lentils, and black beans to your meals to increase protein, calcium, fiber, and phytoestrogen intake. Phytoestrogens support fluctuating estrogen levels during perimenopause. Eating legumes regularly may help reduce symptoms such as hot flashes, night sweats, and mood swings. Savor hearty bean soups, flavorful lentil salads, or delicious chickpea hummus in a tortilla wrap for a quick lunch.
8. Experiment with Calcium-Rich Recipes:
Engage your creativity in the kitchen with recipes focused on calcium-rich ingredients. Prepare a nourishing spinach and feta omelet, whip up a calcium-packed smoothie with kale and almond milk, or indulge in a comforting broccoli and cheddar soup.
Caring for your bone health can be easy and delicious as you honor your body’s changing needs during perimenopause and embrace intuitive eating. By incorporating dairy products, plant-based alternatives, dark leafy greens, fish, nuts, seeds, fortified foods, legumes, and calcium-rich recipes into your meals and snacks, you can support your bone health with a nondiet approach.
Embrace these tips, nourish your bones intuitively, and download my 5 favorite foods + recipes. You’ll have strong bones for years to come!
