YOUR HEALTH CHECK
- Tonya, 56, asked this question...
What foods should I avoid as a post-menopausal woman to help me be healthier? And how do I ensure my bones get the best nutritional support as I age?
Dr Punam Krishan says...
“Menopause brings big changes to your body. Falling oestrogen can affect your metabolism, heart health and bone strength – so what you eat really matters. The right nutrition can help you feel your best and protect your long-term health.
When it comes to foods to cut back on, start by limiting ultra-processed options, refined carbs and sugary snacks, as these spike blood sugar and can lead to weight gain. Alcohol is another one to watch because it can worsen hot flushes and speed up bone loss. Also, too much salt increases calcium loss from your bones, and excess saturated fats or processed meats are linked to a higher risk of heart disease."
Focus on foods that support your body through this stage, such as:
Protein with every meal
This helps maintain muscle mass, which naturally declines after the age of 50. Aim for around 1–1.2g per kg of body weight daily. To put this into perspective, if you weigh 70kg you need 70-84g of protein a day.
Calcium-rich foods
Think dairy, fortified plant milks, tofu, leafy greens, almonds and sesame seeds.
Vitamin D
From oily fish, fortified foods and supplements. Most women need 10 micrograms daily, especially in winter – this is the equivalent of around two portions of fish a week.
Heart-healthy fats
Oily fish (for omega-3), olive oil, nuts and seeds all support cardiovascular health.
Wholegrains, fruit, veg and beans
Packed with fibre for gut and heart health.
Phytoestrogens
Found in soya and flaxseed, these plant compounds may help ease mild menopausal symptoms.
Ask Dr Punam
Why not ask Dr Punam Krishan, Vitality’s clinical Ambassador, your burning health-related question today.
Find out if she answers your question in the next issue of the Vitality Magazine.
