I’m 52 and going through menopause. In addition to the occasional hot flashes and mood swings I’ve been told by my ob/gyn that I’m at increased risk of bone loss. I currently take a multivitamin that’s designed especially for women, so it’s enhanced with extra calcium. Other than taking supplements (I don’t like swallowing pills) what else can I eat to help boost my calcium levels?
It’s true that after menopause women will tend to see a loss in bone density. In fact, that’s true for men as well after age 50 or so. However, while this may be a typical occurrence it’s not inevitable.
It sounds like you’ve got a good head start on the problem with your multivitamin. I would say that at this point you needn’t look to nutrition, but rather exercise. Studies have shown that as little as three 30-minute walking sessions a week can lead to an increase in bone mass, and resistance training is even more effective.
The most important thing now is that you get active. In addition to regular exercise adding to your bone density, it will also help minimize the hormonal effects of menopause. The clinically-proven mood elevating sensation brought about from exercise works wonders in countering the mood depressing effects you’re experiencing.