Feel strong in menopause, not fragile, when you boost your diet with calcium-rich recipes that support your bones. Midlife doesn’t have to feel fragile, and every meal you make is a chance to strengthen your bones so that you feel strong from the inside out. As estrogen levels fluctuate and eventually decline, bone density loss is one symptom that women experience, but here is your chance to support bones early through nutrition and lifestyle.
In this recipe roundup, our Menopause Nutritionist is highlighting recipes that are excellent sources of calcium that are perfect for women in menopause to focus on. Whether you are searching for balanced dinners, energizing breakfasts, or naturally-sweetened snacks, you will find functional recipes that are delicious while also supporting your bones.
Why calcium matters in menopause
Estrogen is a hormone that protects bone density so, as it declines in menopause, our bones are at risk of becoming brittle. Our bones are constantly breaking down and remodelling with the help of estrogen, calcium and other minerals. The decline of bone starts in perimenopause and speeds up in the first years of menopause. At this time, most women can lose up to 10% of bone. This loss cannot be reversed, but it can be managed through diet and lifestyle.
You need this much calcium
The guidelines vary by country but most health authorities suggest 1000mg/day for women under age 50, and 1200mg/day for women over 50.
FAQ
Plant-based calcium is effective but some sources might not be as well absorbed. Adding a vitamin D supplement and/or foods can help your body absorb calcium better.
It is possible to get your daily calcium from food alone. Talk to your healthcare provider about adding a supplement if you feel that your diet is not optimized. There are algae sources of calcium for vegans, and some supplements are combined with other minerals that help with absorption.
Vitamin D, magnesium, and vitamin K work synergistically with calcium for best absorption. Factors that limit calcium absorption are smoking, high sodium diet, phosphorus drinks (soda), caffeine, excessive alcohol, processed foods, and iron.
Doing strength-training, weight-bearing exercises 2-3 times a week help to strengthen and build bone. Try wearing a weighted vest, or do compound exercises like squats with bicep curls at the same time.
You don’t have to drink several glasses of milk a day to meet your calcium needs! Leafy greens (kale, bok choy, spinach, collard greens), legumes, soy foods (tofu, soy milk, miso), sesame seeds, canned fish with bones, almonds, dried apricots, oranges, are excellent dairy-free calcium sources
Calcium-rich recipes to try
Here are nutritious, real food recipes that are great calcium sources to support your bones in perimenopause and beyond.
Protein Pancakes with Ricotta Cheese | Gluten-free pancakes made with ricotta cheese, oat flour, and cacao
Honey Miso Chicken | Packed with phytoestrogens from soy in miso and tamari, plus protein
Fudgy Black Bean Brownies | A healthy chocolate treat made with calcium and fibre-rich beans
Prawns with Zucchini Noodles | Prawns are an excellent source of calcium, paired with heart-healthy zucchini “spaghetti”
Chocolate Pudding with Medicinal Mushrooms | Rich, creamy pudding packed with calcium and antioxidants
Strawberry Cheesecake Protein Smoothie | No need for protein powder when you have calcium-rich ricotta or yogurt
Hormone-balancing Cookies | Naturally sweetened, boosted with phytoestrogens and plant-based calcium sources
Spiralized Zucchini with Baked Feta Sauce | Feta cheese is a calcium source from dairy
Grain-free Granola with Yogurt | Healthy granola made with healthy nuts and seeds. Serve with Greek yogurt for more calcium
Lasagna-stuffed Bell Peppers | A low carb twist on a classic comfort food, packed with calcium from cheese
Homemade Almond Butter Cups | Almonds and almond butter are an excellent source of plant-based calcium
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Final thoughts
Your bones have been with you since day one, so don’t forget about them. They hold you up, keep you strong, and allow you to do all the things you love in all stages of life, especially your golden years. When you choose to focus on calcium every day, you are giving your bones a chance to keep up with the lifestyle that lights you up. Eating strategically, like we do here with Hello Meno recipes, will help you feel supported in menopause from the inside out.
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