What are bones made of? Like all tissues, they contain protein. They are rich in minerals, not just calcium, but also potassium, manganese, magnesium, silica, iron, zinc, selenium, boron, phosphorus, sulphur, chromium, and dozens of others. And in order to use those minerals, vitamin D must be present and your diet must also contain high-quality fats.

If your diet is poor in any of the above nutrients your bones will suffer. Although bones do start to thin gradually once you get into your 30s, contrary to popular belief getting older and menopause are not the only major causes of osteoporosis. Poor nutrition and lack of exercise are also major causes of weak bones.

 

The foods you eat can work to keep your bones strong as you age, and some can even help you replace lost bone mass.

 

Get plenty of calcium: Did you know that 99% of your body’s calcium is stored in your bones and teeth? This calcium makes up your bone bank. Calcium is “deposited” and “withdrawn” from your bone bank daily, based on your body’s need for calcium. If your daily diet is low in calcium, calcium is “withdrawn” from your bone bank. Bone is broken down to keep your blood calcium level normal. This happens because calcium plays a critical role in supporting your body’s vital functions; such as controlling your blood pressure and maintaining your heart beat.

 

Dairy products (organic) in moderation are a good calcium source but you can also get your calcium from green leafy vegetables, canned fish with bones, soya, dried figs and sesame seeds. It is also worth adding in a supplement containing calcium around the menopause.

 

What decreases calcium intake?

• Caffeine – too much caffeine can affect the balance of calcium in the body.  Try to cut down the amount of caffeine you consume or better still eliminate it completely and drink herb teas and grain coffees.
• Salt – if you eat a lot of salt, it can increase the amount of calcium your body excretes through urine. You should eat no more than 6g of salt a day.
• Fizzy drinks – these contain a lot of phosphorus, which is used to improve the flavour. When phosphorous levels in your blood rise, a message is sent to your brain, telling it that there is not enough calcium. As a result the body draws calcium from your bones and teeth to balance the high levels of phosphorus. If this happens regularly, your bones will begin to weaken.
• Get enough vitamin D: Vitamin D is essential for the absorption and use of calcium in your body. Vitamin D has been referred to as “the sunshine vitamin.” Your body can make vitamin D from casual sun exposure of short duration (as little as 5 to 15 minutes of sunshine per day, two to three times per week on the face and hands). Ten to fifteen minutes of sunshine three times a week should enable your body to make all the vitamin D it needs but you can also get Vitamin D from food sources such as oily fish and eggs. If you suspect that you’re not getting enough vitamin D from these sources, or if you’re over 65, consider taking a multivitamin or a calcium supplement (like OsteoPlus) that contains it and having a blood test to check for a deficiency.
• Replace meat with soya: Studies have shown that a diet high in animal protein can interfere with the way your body uses calcium not to mention the saturated fat and other toxins present in meat which have been linked to an increased risk of cancer. So avoid meat, especially red meat and consider replacing with soya and other beans instead.

Soya may help to prevent bone loss and even aid you in building bone after the menopause. Although some tofu provides calcium, researchers think that it may be the phytoestrogens, particularly one called genistein, that really protects your bones. These substances appear to work somewhat like oestrogen, functioning as a sort of natural hormone-replacement therapy. In one study, postmenopausal women who ate soya every day for six months increased bone mass in their spines by 2 percent, while those who didn’t eat any continued to lose bone. You can get more soya into your diet by snacking on roasted soy nuts, tossing some tofu into a vegetable stir-fry, and using organic soya milk on your cereal or in smoothies. Also include lentils, chickpeas etc. 

• Cut down on alcohol and quit smoking: Drinking more than two alcoholic beverages per day can harm bone cells and disrupt their absorption of calcium and vitamin D so avoid or limit to no more than one drink a day and try to have 2 –3 days off a week. And if you haven’t given up by now quit smoking and avoid passive smoking. Smoking puts you at a higher risk for developing osteoporosis and increases the rate of bone thinning once it starts.

Although many women find the alternative treatments below helpful for easing symptoms of menopause, more research is required to fully understand their mechanism of action and effectiveness. However, in my opinion when used properly, they can prove extremely helpful.

• Acupuncture: This is an ancient Chinese medicine system, which is based on “life force” energy or “Qi”. A qualified acupuncturist aims to balance the body’s energy along pathways called meridians. This is aided by the insertion of very fine needles into the pathways. Acupuncture is thought to raise the levels of endorphins in the brain that may help with the function of the temperature-controlling centre and has been shown to reduce flushes.
• Alexander technique: This technique is a method of adopting the ultimate posture to allow good breathing technique and help energy flow. This creates “postural harmony” which allows body and mind spiritual freedom. Although there is no evidence of the effect of the Alexander technique specifically on menopausal symptoms, the breathing technique of paced respiration has been shown to reduce flushes by 39%.
• Aromatherapy: Essential oils are produced from different parts of aromatic plants. They are then concentrated and their properties become more potent. They can be used blended in carrier oils before coming in contact with skin. The smell or inhalation of them also has an effect. The oils can be used in the bath, or for massage.
• Bergamot reduces depression
• Chamomile like the tea can aid a feeling of calm
• Clary sage is useful for
• PMS Fennel helps alleviate water retention
• Geranium has a regulation effect and can help with anxiety and feelings of restlessness
• Jasmine helps with depression tension and anxiety
• Juniper has a detoxifying effect
• Lavender is useful in aiding sleep
• Roesmary helps prevent fluid retention when used regularly for massage.

The whole feeling is most enjoyable when combined with a good massage technique. Although little is known about the effect of aromatherapy specifically on menopausal symptoms, any therapy which allows you valuable “timeout” – is an investment in yourself and, in my opinion, will help you cope with the menopause better.

• Homeopathy: Homeopathy consists of the use of minute doses of a substance that has matching characteristics to the patient’s symptoms, to stimulate the body’s own healing processes and reduce or eliminate the symptoms and the disorder. Studies have shown a beneficial effect on menopausal symptoms. Some of the preparations commonly used are:
• Aconiitum
• Lycopodium
• Natrum Muriaticum
• Nux vomica
• Pulsatilla
• Sepia
• Sulphur
• Belladonna
• Bryonia
• and Argentum
• Yoga: The discipline of yoga promotes stretching, deep breathing and relaxation which are helpful for all areas of health. Yoga can have a broad impact on your ability to cope with the menopausal changes and improve your general well-being as well as helping to control hot flushes. Try to find out what classes are available locally to you.

For nutritional and herbal supplements for the menopause see next month’s issue: Menopause: Supplements A to Z.

As we grow older our nutritional needs change as our lifestyles do. The core principles of a healthy, balanced diet remain the same at 25 or 65, but we do need specific nutrients as we go through different life stages.

• 40 and over: At this time of life many people still take their good health for granted, and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise becomes even more important – now is the time to invest in your future good health.
• A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer’s, cataracts and certain types of cancer. Fruit and vegetables are the best source of antioxidants – make sure you eat at least five a day and a good variety of different produce. Don’t just get your five a day from fruit, make sure the five a day includes some vegetables.
• One in four women in their 40s have low iron stores, which can contribute to the ‘tired all the time’ syndrome. You don’t need to eat meat to get enough iron; choose organic eggs, fish etc and eat plenty of green leafy vegetables. Interestingly, beetroot has been traditionally used as a blood building food and naturally contains iron in an organic form so is non-irritating and does not cause constipation or black stools. Of course, beetroot is also rich in anti-aging antioxidants like anthocyanadins, which give beetroot its deep red form. You can use beetroot extract in supplement form if you need to get a quick boost.
• Health problems, such as raised cholesterol, high blood pressure and diabetes are more common in this age group. A whole-grain diet rich in fruits, vegetables, nuts, seeds and oily fish is the best way to prevent and treat all of these problems. Avoid foods high in saturated and transfats such as red meat, processed and refined foods. The decline in oestrogen levels that accompanies the menopause accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it’s important to eat at least three servings of calcium-rich foods each day. Full fat organic dairy products like plain live yogurt, are fine in moderation but other sources of calcium include dark green leafy vegetables and canned fish with bones.
• Work in some regular weight-bearing exercise, such as walking, into your routine will also help to keep bones strong. A good ‘bone’ supplement like OsteoPlus can be useful to start at this age. After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise.
• Excess weight will increase the risk of health problems like heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes – nip any weight gain in the bud now by exercising regularly before it becomes a serious problem. 50 and over In your 50s, your joints may also start to become a bit stiff and sore.
• If you don’t eat at least one serving of oily fish each week, you should also think about taking an omega-3 supplement to help thin the blood and reduce the risk of heart attack and stroke. (The one I use in the clinic is called Omega 3 Plus and contains 700mg EPA and 500mg DHA in just two capsules a day (sometimes you have to take 6-8 capsules a day to get the right amount of EPA and EHA – see Resources page).
• Get your cholesterol and blood pressure checked. If you have high cholesterol, ditch red meat and other high fat foods and swap to oily fish and nuts, especially walnuts. It has been found that eating 25g of soya protein a day can help reduce blood cholesterol levels.
• Phytochemicals in soya beans, and products made from them, may also help reduce many of the unpleasant symptoms associated with the menopause. Use organic tofu instead of chicken in stir fries and use organic soya milk on your cereal.
• To keep bones and heart healthy, go for canned salmon rather than canned tuna as salmon is rich in omega-3 fats and you get calcium by eating the bones. There is a supplement called Lestrin that I use in the clinic that contains the same sterols that are used in the cholesterol-reducing margarines, but avoiding all the fat.
• If you have high blood pressure, look at your salt intake and think about using other flavourings such as garlic, herbs and spices to zip up the food instead of salt. Don’t add salt at the table, only use it in cooking and you could switch to a low-salt version.
• Digestive problems, like constipation, piles and diverticular disease, are more common in this age group. A high-fibre whole grain diet can help, but in addition to upping your fibre intake you need to make sure you’re drinking plenty of water, otherwise the fibre can’t work. Choose a wholegrain breakfast cereal, like porridge, wholemeal or rye bread and eat plenty of fruit and veg. A small glass of prune juice in the morning will help to prevent constipation or soak a tablespoon of organic whole linseeds (flax seeds) overnight in water and then swallow.
• Our sense of smell and taste becomes less acute as we get older, but don’t fall into the trap of adding extra salt to your food – use herbs, spices and other flavourings such as garlic, lemon juice or mustard.
• You need to ensure that you include plenty of foods rich in B12. Fish, eggs and dairy products all contain vitamin B12. If you’ve had heart problems, you should increase your intake of oily-rich fish so you’re having at least two servings a week, and take a good fish oil supplement like the Omega 3 Plus (see Resources page).
• Like calcium, vitamin D is important for good bone health. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains good amounts of vitamin D. Vitamin D is found in eggs and oily fish. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.