Diet Plan for Menopause-Calcium

boneloss

You have arrived! You have worked hard building a career, taking care of your home and family and building relationships with friends. Now it’s time to start focusing on you. There are so many things you want to do….and then IT starts. Insomnia, hot flashes, night sweats, fatigue, aching joints, mood swings, forgetfulness, weight gain, anxiety, vaginal dryness, sagging libido  AARGH!! All the things you have done in the past to maintain your weight, your mood and your energy levels aren’t working anymore. The menopause monster has sneaked up behind you and pulled the rug out from under you. Your hormones (or lack of them) are taking control.  But you can take back that control.

I’m sure you have read or heard that calcium is an important nutrient to have in your diet during perimenopause and menopause.  In your youth and young adulthood, you needed calcium to build strong bones.  Now you need it to prevent bone loss and osteoporosis. Lower estrogen levels actually speed up the bone loss process.  From now on, you should get at least 1200 mg of calcium per day.

We all know that low fat milk, yogurt and cheese contain calcium, but did you know that there are many dairy free sources of calcium?  Leafy greens, certain types of seafood, legumes and certain fruits all contain calcium. Here’s some examples.

  • White beans
  • Canned salmon
  • Sardines
  • Dried figs
  • Bok Choy
  • Kale
  • Black strap Molasses
  • Black eyed peas
  • Almonds

Ok, so personally, I’m not going to run out and stock up on canned sardines.  I did try kale for the first time last week and it was very tasty.  I’ll be getting some more in the future. I’ll bet there are some foods on that list you could work into your rotation.  You might find a new favorite.  If you do, comment below and let me know!

free recipe blog graphic

Author: Sue Kauffman

Health and PE teacher in Central PA. Exercise, fitness and nutrition junkie. Married, two teen girls (pulling out hair daily). Love to ballroom dance. Beachbody customer and coach. e-mail me at suek11@embarqmail.com

Leave a Reply

Your email address will not be published. Required fields are marked *