If you’re a woman over 40 and you’ve just started to learn about perimenopause, you’ve probably heard that maintaining strong and healthy bones becomes increasingly important. If you haven’t heard much about perimenopause or how it can impact your bone health, don’t worry I’ve got you covered! This post is all about helping women over 40 boost their calcium intake with a nondiet approach – even without taking a calcium supplement. Let’s get started.
8 practical tips and creative ways to help you boost your calcium intake and take charge of your bone health with intuitive eating!
1. Embrace Dairy Goodness:
Incorporate low-fat or full-fat 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 – meaning you experience GI distress when eating dairy, explore plant-based calcium sources to meet your needs. Look for fortified plant milk such as almond, soy, 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. Here’s why you needed it in midlife.
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?
In this live bonus episode of the Savor Food and Body Podcast, I talk about why nettle should be an essential part of your midlife wellness tool kit.
4. Harness the Power of 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 broader 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 Nutty Delights:
Satisfying snacks are essential to intuitive eating – especially if you’ve been taught by diet culture that sacking 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. Fortified Foods for an Extra Boost:
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 and 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:
Legumes such as chickpeas, lentils, and kidney beans into your meals to increase protein, calcium, 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 curries to nourish your body and mind intuitively.
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.
Remember to consult with healthcare professionals for personalized advice based on your unique needs. Embrace these tips, nourish your bones intuitively, and embark on a journey of holistic well-being as a vibrant woman over 40.
Resources
NOTE: This information is for educational purposes only and does not replace medical, nutritional, or mental health advice from your care team. For some people, nettle can be a strong diuretic. Do not combine nettle with any other medications or supplements without consulting your medical care team.
Source for how to use fresh or dried Nettle. Alchemy of Herbs: transform everyday ingredients into foods and remedies that heal by Rosalee De La Foret
Watch the video on the Savor Food and Body YouTube Channel
Create a better relationship with food. Download the Thrive Guide
Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023.
