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NHS Urges Women to Add These Three Foods to Their Diet to Combat Menopause Symptoms and Boost Bone Health


As millions of women across the UK enter the stages of perimenopause and menopause, the NHS is urging them to add three key foods to their diet to help combat symptoms and protect their bone health. Menopause, a natural biological process, typically begins between the ages of 45 and 55, though it can start earlier or later. For many women, the transition into menopause can be marked by a variety of symptoms including hot flashes, mood swings, anxiety, brain fog, and irregular periods.


These symptoms can be exacerbated by a significant drop in estrogen levels, which also leads to a decline in bone density, putting women at an increased risk of osteoporosis and fractures.


To help reduce the risk of bone problems and manage other menopause-related changes, the NHS is recommending a diet rich in calcium. The health service has highlighted three foods in particular that women should focus on incorporating into their meals: milk, yogurt, and kale.


The Power of Calcium During Menopause


As estrogen levels drop during menopause, bones begin to lose density, leading to a higher likelihood of fractures. In fact, research suggests that women can lose up to 10% of their bone mass within the first five years after menopause. Calcium plays a crucial role in maintaining bone strength and density, helping to prevent bone loss and minimize the risk of fractures.


The NHS recommends that most women aim to consume at least 1,200 milligrams of calcium per day, a goal that can be met by incorporating calcium-rich foods into the diet. For those who may struggle to get enough calcium from food sources, calcium supplements can be considered, though it is important to speak with a healthcare professional before beginning supplementation, especially if you are taking other medications or managing a health condition.


Three Calcium-Rich Foods to Include in Your Diet


  1. Milk: As a natural source of calcium, milk provides about 110 milligrams of calcium per 100 grams. Whether enjoyed in a glass, added to cereal, or used in cooking, milk remains a simple and effective way to boost calcium intake.

  2. Yogurt: Like milk, yogurt is an excellent source of calcium. It offers a delicious and versatile option to include in meals, whether eaten as a snack, added to smoothies, or used in cooking.

  3. Kale: Among the green vegetables, kale is a standout for its high calcium content. At approximately 250 milligrams of calcium per 100 grams, kale provides more calcium than whole milk. It’s also packed with other vital nutrients like vitamin K and antioxidants, making it a great addition to a menopause-friendly diet. Kale can be easily incorporated into salads, soups, smoothies, and more.


Additional Tips for Managing Menopause Symptoms


Alongside eating a calcium-rich diet, the NHS recommends other lifestyle changes to help manage the physical and emotional changes associated with menopause. Regular weight-bearing exercise is essential for maintaining bone health, as it helps stimulate bone formation and strengthens muscles. Activities such as walking, jogging, dancing, and weight training are particularly beneficial.


Furthermore, women are advised to reduce or eliminate alcohol, coffee, and smoking, as these can exacerbate bone loss and other menopause-related symptoms. Ensuring adequate sleep, engaging in relaxing activities like yoga, tai chi, or meditation, and talking to other women experiencing similar changes can also support emotional well-being.


A Holistic Approach to Menopause Health

The transition into menopause is a natural and inevitable phase of life, but managing it effectively involves a combination of dietary changes, physical activity, and emotional support. The NHS's emphasis on calcium-rich foods like milk, yogurt, and kale is just one piece of the puzzle in promoting overall health and well-being during this significant life stage.


While calcium-rich foods are essential for bone health, women should always consult with their healthcare provider to develop a personalized approach to managing menopause, especially if they have any underlying health conditions or concerns. With the right support, menopausal women can continue to live healthy, vibrant lives well beyond their 50s.


For those unable to get enough calcium from food, the NHS advises considering calcium supplements, but only after discussing with a healthcare provider to ensure they are safe and appropriate for individual needs. Taking proactive steps now can help ensure a healthier, stronger future for women entering menopause.

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