This is especially true during menopause, a time when women are naturally prone to bone breakdown.  Healthy eating and active living can help to limit age-related bone loss and let you and enjoy life to its fullest.

Protect Your Bones: It’s Never Too Late to Start!

You may not realize it, but your bones are living tissues that are constantly being broken down and then rebuilt.

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During childhood and adolescence, we tend to build bones faster than we break them down and, as a result, the total amount of bone we have in our body (our “bone mass”) increases.

Later in life this situation changes and we tend to break down our bones quicker than we are able to rebuild them.  The hormonal changes that women experience during menopause can dramatically increase bone break down.  Left unchecked, this can lead to loss of bone mass and the development of osteoporosis. 

About Osteoporosis

Osteoporosis is a chronic health condition where bones become very weak, very brittle and break very easily. 

For example, someone suffering from osteoporosis can break a rib simply from the pressure of being hugged too tightly. 

According to the Osteoporosis Society of Canada, one in four women and one in eight men over 50 suffer from this condition. Eating well and being active can help women of all ages to protect their bones.

During menopause, it’s especially important to choose a nutritious, well balanced diet and embrace an active lifestyle. Remember, it’s never too late to start.

Healthy Eating Keeps Bones Strong

Calcium, protein and vitamin D are nutrients that work together to build and maintain strong bones. To help ensure you consistently choose foods that provide these nutrients, use the following tips:

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Start by choosing a well balanced diet based on Eating Well with Canada’s Food Guide. 

• By choosing the recommended types and amounts of foods recommended by Eating Well with Canada’s Food Guide you can ensure that you take in adequate amounts of calcium, protein, and vitamin D.

Hit the mark for milk and alternatives.

• Foods like milk, yogurt, cheeses and fortified soy beverages are good sources of calcium and protein.
• Choose low fat versions of milk and alternatives most of the time.  You can identify low fat milk products by looking at the label.  Labels for foods such as milk, yogurt and cheeses indicate the amount of milk fat (or % MF) found in the product.  In general try to choose skim or 1% milk, cheeses which contain less than 20% MF, and yogurts that are both low in fat (less than 2%MF) and low in sugar.
• If you cannot tolerate milk products or fortified soy beverages, a daily calcium supplement can help to ensure that you are meeting your needs.  Before selecting a calcium supplement, talk to your health care provider to obtain information about the appropriate type and dose.

Take a vitamin D supplement each day.

• Older adults need larger amounts of vitamin D than younger adults do – amounts that can be difficult to obtain through food alone.  Recognizing this, Eating Well with Canada’s Food Guide recommends that all adults over the age of 50 take a daily vitamin D supplement of 10 µg (400 IU).
• If you need assistance in selecting a vitamin D supplement, talk to your doctor, a registered dietitian or your pharmacist.
• Keep in mind that you can get “too much of a good thing.” Do not take more than the recommended amount of vitamin D on a daily basis unless your health care provider has specifically told you to do so.

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Limit foods and beverages that may harm bone health.

• Some foods and beverages contain ingredients that cause the body to lose calcium.  Examples of these ingredients include salt (added at the table or found in processed foods); caffeine (found in coffee, tea, and caffeine-containing soft drinks); and alcohol. Use these ingredients and the foods and beverages they are found in sparingly.
• Do not add salt to home-prepared foods and avoid processed foods that are high in salt.  Examples include canned and dried soups, noodle and sauce mixes, and processed deli meats.
• If you choose to drink coffee or tea, do so in moderation.  Limit your coffee and/or tea intake to a maximum of four small cups per day. 
• Finally, cut out soft drinks that contain caffeine, and avoid alcohol.  These beverages are often high in calories and if consumed in large amounts can decrease the amount of calcium you body retains or holds onto. 

Be aware of nutrition myths.

• Foods such as broccoli, almonds, milk chocolate, and so-called “milk breads,” are sometimes touted as good sources of calcium.  In fact, these foods contain relatively small amounts of calcium compared to what is found in milk products or fortified soy beverages. For example, you would need to eat almost 9 cups (2.25 litres) of broccoli to obtain the amount of calcium found in 3 cups (750 mL) of milk or soy beverage.

Other Ways to Keep Your Bones Strong

In addition to eating well, there are a number of other steps you can take to keep your bones strong during menopause.

Be active.  Physical activity encourages our bones to rebuild and strengthen themselves. 

• Aim to be active for 30-60 minutes most days.
• Be sure to talk to your doctor before starting a physical activity program if you have been inactive for sometime or are living with any ongoing health concerns.

Stop smoking.  Smokers are more likely than non-smokers to develop osteoporosis.

• Talk to your doctor if you need support to quit smoking.

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Have your bone density tested.  Bone density testing is painless and is very helpful in determining if a woman is suffering from or at risk for developing osteoporosis. 

• Health professionals recommend that all women over the age of 65 have bone density testing done and that women at high risk for osteoporosis be tested even earlier. 
• Your physician can tell you if you are at higher than average risk for osteoporosis and need bone density testing before you turn 65.

Our bones are the foundation of our bodies and the key to enjoying an active, healthy lifestyle.  It’s never too late to eat well and take control of your bone health.  Seize the opportunity to take care of yourself during mid-life and beyond. 

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Learn More

Calcium and Vitamin D for the Prevention and Treatment of Osteoporosis. 
Alberta Health Services shares the facts on the roles of calcium and vitamin D in promoting bone health.  Includes information on food sources of these nutrients. 

Calcium:  An Essential Element for Life.
The Osteoporosis Society of Canada provides sound advice on meeting calcium needs for bone health

Calculate My Calcium.
The Osteoporosis Society of Canada offers this web-based tool that you can use to determine if your calcium intake is adequate. 

Calcium Supplements.
HealthyOntario offers easy to understand information on the use of calcium supplements.