Diet and nutrition to improve post-menopause osteoporosis
Your bones are your foundation. The food you eat pre-menopause will stand them in good stead for the prevention of osteoporosis post-menopause.
What should you eat to improve bone health in menopause?
The National Osteoporosis Society (NOS) recommend healthy eating for strong bones. Up your intake of the following nutrients for optimal post-menopause bone health:
Calcium*: It’s necessary to give your bones the strength and hardness they need. Get plenty into your body and keep it there, (calcium can be leached by eating and drinking certain things) for the best chance of healthy bones. Calcium is found in:
All dairy products, especially yogurt according to a study in Osteoporosis International 2017. A small matchbox portion of cheddar provides 40 per cent of your daily calcium. Or if lactose intolerant, soy and alternative plant based milk products fortified with calcium.
Dark, leafy greens; broccoli, sprouts, kale, pak choi, edamame beans being a fantastic source of calcium
Beans: chick peas, soya, tofu, cannellini and pinto beans (soak dried beans in water to draw out phytates which block calcium absorption)
Nuts: almonds, peanuts, cashews, pine nuts.
Seeds: sesame seeds and tahini
Fish: sardines are your new best friend, pilchards and tinned salmon, with the bones please!
*Parents take note: build up your daughters’ ‘bone bank’ during her teenage years, to help prevent osteoporosis in later life. Our girls need the same calcium rich diet as you, as they go through adolescence. The age of peak bone mass is 25 to 30.
Vitamin D: is essential as calcium can only be used effectively by your body if you are getting enough vitamin D. People with darker skin are at higher risk of deficiencies than those with paler skin. The best source is sunshine. In winter months, or sunless summers, we can get additional Vitamin D from our diet by eating:
oily fish, such as salmon, sardines and mackerel, according to findings published in the American Journal of Clinical Nutrition 2017 help to prevent going through menopause before the age of 45, therefore beneficial in the prevention of osteoporosis.
eggs, fortified fat spreads and fortified breakfast cereals.
It’s recommended that menopausal women take a daily vitamin D supplement throughout the year to ensure optimum bone health.
Apart from calcium and vitamins we need a range of minerals for bone health.
Magnesium: Helps calcium and vitamin D absorption. Eat more: seeds, bananas, dried fruit, avocados, wholegrain bread, brown rice, tap water (hard water more than soft).
Boron: May affect how minerals are used in our body and reduces mineral loss in urine. Eat more: green vegetables, avocados, potatoes, eggs, milk and according to the NOS - wine!
Copper*: Not getting enough may reduce bone strength as it effects the formation and mineralisation of collagen. Eat more: nuts, seeds, fruit, beans, sunflower oil, mushrooms and shellfish.
Potassium: can reduce the loss of calcium in our urine as it has an alkaline influence on our diet. Eat more: bananas, orange juice, milk, pulses, fish and shellfish, beef, chicken and turkey.
Zinc*: Is necessary for bone building, mineralisation and growth. Eat more: Brazil and pecan nuts, eggs, cheese, yogurts, shellfish and a limited amount of red meat
*According to the NOS “some studies have shown that high intakes of copper and zinc using supplements may increase bone loss and having too much of one can affect the work of the other. You can get the right amounts of copper and zinc by having a healthy, varied and balanced diet.”
High fibre diet: A 2018 publication of the American Council on Science and Health, reported that a study on mice showed that a high fibre diet may be more effective than vitamin D in the prevention of osteoporosis. Dr. Mario M. Zaiss from Universitätsklinikum Erlangen, Erlangen, Germany reported that a high fibre diet is valuable in supporting healthy bones. Watch our video with Registered Nutritional Therapist Jackie Lynch, about nutrition for bone health.
Eat:
Nuts; walnut, almonds and pecan nuts have more fibre than other nuts.
Beans; all beans from baked beans, kidney beans, black beans.
Wholegrain and wholemeal; skip white bread and pastas, it's wholemeal from now on.
Brown or wholegrain rice, white rice has less fibre.
Pulses; lentils, chickpeas, as well as beans, they are also high in protein and low in fat.
Porridge; oats are a perfect start for the day, blitz them in a smoothy if you don't like porridge.
Greens; especially brussels sprouts and broccoli, also artichokes and avocado.
Fruit; raspberries and blackberries are high fibre, plus dried fruit, especially figs and apricots.
What about supplements for osteoporosis?
Vitamin D on its own, or in a multi-vitamin helps calcium absorption. Research says that oral vitamin D sprays outperform tablets, delivering straight to the bloodstream.
Magnesium* supplements help vitamin D and calcium absorption.
Consider a formulation that combines calcium and magnesium for bones and teeth.
Red clover as a fermented red clover extract, could be a natural replacement to oestrogen, according to a 2017 Danish study, to treat osteoporosis. See our health post Osteoporosis: Could red clover be a replacement to oestrogen treatment?
*Note: magnesium supplements may cause diarrhoea - if you have kidney or heart issues check with your doctor first. For most of us a healthy, balanced diet is the best route for getting enough magnesium.