Menopause comes with several other health issues. According to nutritionist Lovneet Batra, it might affect the bones too. In her latest Instagram post, the nutritionist shared some food tips for women to build bone health after menopause. You must include greens in your diet, she states. Well, there is a variety of vegetables that can be added to your meal. From spinach, carrots, and peas during the winters to cucumber, brinjals, and pumpkin in summer, there is a lot you can try. Each of these vegetables has a distinct taste and spicing them up makes the dishes all the more delicious. Besides the taste, vegetables and home-cooked food come with a host of benefits.
A well-balanced meal provides our body with all the necessary nutrients it needs to function. It can also help prevent diseases and treat ailments. Apart from greens, Lovneet Batra has said that you must include vegetarian protein, and dairy products in your diet. She added that menopause can take a toll on a person’s bone health and increase the risk of osteoporosis, a condition which makes the bones weak and brittle. She has also listed some food tips you should follow to strengthen your bones and reduce bone loss.
Here’re 5 Diet Tips To Follow To Improve Bone Health:
Don’t neglect your greens:
We all have been preached enough about the benefits of green and leafy vegetables. The nutritionist has shared that these vegetables such as spinach, turnip, cabbage, and kale have vitamin K and calcium, which can be effective in achieving better bone health.
Swap In Some Vegetarian protein:
Omelettes and a plate of boiled chicken are definitely good sources of protein. But, when it comes to bone health, you may want to include some plant protein too. Lovneet Batra highlights that high-protein food such as chickpeas, tofu, and flaxseeds have phytoestrogen, which works as oestrogen in the body and can help boost the level of the hormone.
From milk to curd and paneer, dairy products are widely used in Indian households. They contain nutrients including magnesium, potassium, phosphorus, and calcium, which are crucial for maintaining healthy bones.
Opt for magnesium-rich foods:
Seeds like sesame, chia, and poppy and green vegetables such as choy, kale, spinach, and okra are all loaded with magnesium. This makes these foods beneficial for bone as they slow down bone loss. Such foods also help in the mineralisation and metabolism of vitamin D and calcium.
Dried plums or prunes:
We all are used to munching snacks at midnight but never really thought about what could be more nutritious. To reduce loss after menopause, you can eat dried plums which are high in vitamin K. Have them as a snack while on the go.
Eat healthy, stay fit!
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