Women of a certain age have been urged to include three types of food into their diet to help symptoms they’re likely facing as they age. In the UK, it’s estimated that around 13 million women are perimenopause or menopausal, which is roughly one-third of Britain’s entire female population.
Menopause usually begins for women between the ages of 45 and 55, although it can sometimes start in the 30s or continue into the mid-50s and beyond. Meanwhile, perimenopause usually begins in a woman’s mid-40s, but it can also start as early as 30.
Menopause is a natural part of ageing and is caused by a decline in estrogen levels and loss of ovarian function. The transition into menopause is called perimenopause, and it usually lasts for several years.
Symptoms of perimenopause and menopause include hot flashes, mood swings, anxiety, brain fog, and irregular periods. According to the National Institute on Aging, the process may last several years.
Once women reach the menopause stage, several lifestyle and diet hacks can support the body as it goes through changes. In addition to eating well, exercising, and looking after your mental well-being, the NHS recommends getting plenty of rest, talking to other people going through the same thing, and taking up relaxing hobbies like yoga, tai chi, or meditation.
The National Health Service also urges menopausal women to regularly consume calcium-rich food like milk, yoghurt and kale to keep bones healthy. Calcium plays a crucial role during menopause as it aids in preventing bone loss and lowering the chances of fractures.
Estrogen levels decrease during menopause, which can lead to osteoporosis as bone density can take a hit. In fact, women may experience a loss of up to 10% of their bone mass within the first five years following menopause.
Why calcium is important during menopause:
Calcium’s antiresorptive agents aid in the treatment of osteoporosis. Most women should consume a minimum of 1,200 mg of calcium daily. Lower estrogen levels can also affect nail health, leading to dryness and brittleness. Calcium may also help alleviate stress, which can benefit menopausal women dealing with mood fluctuations or sleep difficulties.
Other things you can do to reduce your risk of osteoporosis include:
- Doing weight-bearing exercise regularly
- Reducing or stopping drinking alcohol, coffee, and smoking
The NHS recommends foods like milk, yoghurt and kale. You can get calcium from a diet rich in dairy, greens, ragi, legumes, and fruits. Kale contains about 250 milligrams of calcium per 100 grams, which is more than whole milk as it contains 110 mg per 100 grams.
If you can’t get enough calcium from your diet, you can take supplements. However, speak to your doctor first to check if you are suitable for supplements, especially if you are being treated for a medical condition or take certain medications.