Bone health is often overlooked, but it becomes more important as we age. One in two women over 50 will suffer a bone fracture due to this condition. Bones do more than just give our bodies shape and movement; they protect organs and store vital nutrients. Bone density, which measures the amount of minerals in bone tissue, is crucial for overall bone strength and health. Keeping our bones strong helps prevent osteoporosis and ensures good skeletal support throughout life.

As we age, especially during menopause, bone density starts to decrease, making us more prone to fractures, especially in the hips, spine, and wrists. Many factors contribute to osteoporosis, including low oestrogen levels, low BMI, lack of essential nutrients like calcium and vitamin D, sedentary lifestyle, smoking, excessive alcohol consumption, certain medications, and medical conditions like rheumatoid arthritis and Crohn’s disease.

Prioritising bone health early on can help lower these risks. Eating right is a great place to start. Protein is essential for strong bones, as about half of bone mass is made of protein (mostly collagen), which provides structure and flexibility and reduces fracture risk. Protein also helps with calcium absorption, another crucial mineral for bone strength. Strong muscles are also crucial for bone health, as they generate forces during physical activity that stimulate bone growth and maintenance. Increasing protein intake around menopause can help reduce the risk of mobility issues and fractures.

Top Protein Sources for Strong Bones:

Salmon: Packed with protein, omega-3s, and bone-friendly nutrients like astaxanthin.

Grass-fed beef: Rich in protein and anti-inflammatory omega-3s like CLA, great for managing inflammation and supporting a healthy weight.

Poultry: Lean proteins like chicken and turkey.

Legumes: Beans, lentils, and chickpeas offer plant-based protein along with fibre and minerals.

Pasture-raised eggs: Highly nutritious and protein-packed, great for dishes like Individual Baked Breakfast Frittatas.

Omega-3 Fatty Acids: Omega-3s help increase bone density and combat inflammation, reducing the risk of osteoporosis. They’re found in fatty fish like salmon, as well as in plant-based sources like flaxseeds, chia seeds, and walnuts.

Best Omega-3 Sources for Bones: Fatty fish: Salmon, mackerel, sardines, and trout provide omega-3s and high-quality protein.

Flaxseeds: Add ground flaxseeds to smoothies for a plant-based omega-3 boost.

Chia seeds: Rich in omega-3s, toss them into smoothies for added nutrition.

Walnuts: Convenient and tasty, walnuts are a great source of ALA omega-3s and make a perfect salad topping.

Calcium: Calcium is essential for bone strength and structure, especially during menopause. It’s found in canned fish with bones, almonds, leafy greens like kale, and legumes like beans, lentils, and chickpeas. Incorporate these foods into your diet to support healthy bones.

Vitamin D: Vitamin D is crucial for strong bones, especially as we age. It helps our bodies absorb calcium, which keeps bones dense and sturdy. Vitamin D also helps balance bone growth and breakdown, ensuring overall bone health. Fatty fish like salmon, egg yolks, and certain mushrooms are good sources of vitamin D. Aim for a vitamin D level between 50-80 ng/ml for optimal bone health.

Vitamin K: Vitamin K is important for bone health during menopause, as it helps regulate calcium in bones. It ensures calcium goes where it’s needed, strengthening bones, and reducing fracture risk. Leafy greens like kale and spinach, broccoli, Brussels sprouts, and cabbage are all rich in vitamin K. Try incorporating these foods into your meals for stronger bones.

Magnesium: Magnesium is a vital mineral involved in various body functions, like muscle and nerve function, blood sugar control, and protein synthesis. It’s crucial for bone health, especially during menopause, as it maintains bone structure and strength. Magnesium works with calcium to keep bones dense and strong, reducing fracture risks. It also helps activate vitamin D, necessary for calcium absorption. Leafy greens, nuts, seeds, and legumes are excellent sources of magnesium.

Zinc: Zinc is another essential mineral important for immune support, wound healing, and collagen production. It helps form collagen, ensuring strong bones that resist fractures. Zinc also aids in mineralization, making bones hard and durable. Oysters, grass-fed beef, poultry, legumes, and nuts and seeds are good sources of zinc.

Other Bone Health Tips: In addition to eating these nutrient-rich foods, resistance training and a protein-rich diet can help preserve bone strength and prevent fractures and osteoporosis. Regular DEXA scans can also assess bone density and detect any issues early on, guiding preventive measures and treatments tailored to menopause. Strong muscles also support resilient, healthy bones.

Thanks for reading.

Louise x