Menopause comes with many other health problems. According to nutritionist Lavneet Batra, it can also affect the bones. In her latest Instagram post, the nutritionist shared some food tips for women to build bone health after menopause. She tells that you must include green vegetables in your diet. Well, there are many types of vegetables that can be included in your diet. From spinach, carrots and peas in winter to cucumber, eggplant and pumpkin in summer, there is a lot you can try. Each of these vegetables has a distinct flavor and making them spicy makes the dishes more flavourful. Apart from taste, vegetables and home-cooked food come with a host of benefits.
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A balanced diet provides all the essential nutrients our body needs to function. It can also help prevent diseases and treat diseases. Lavneet Batra has said that apart from greens, you must include vegetarian protein and dairy products in your diet. She added that menopause can affect a person’s bone health and increase the risk of osteoporosis, a condition that makes bones weak and brittle. He has also listed some food tips that you should follow to strengthen your bones and reduce bone loss.
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Here are 5 diet tips to improve bone health:
Don’t neglect your greens:
We all have been told a lot about the benefits of green and leafy vegetables. The nutritionist shared that these vegetables like spinach, turnips, cabbage and kale contain vitamin K and calcium, which can be effective in achieving better bone health.
Swap in some vegan protein:
Omelets and a plate of boiled chicken are certainly good sources of protein. But, when it comes to bone health, you may want to include some vegetable protein as well. Lovneet Batra, explains that high-protein foods like chickpeas, tofu and flaxseeds contain phytoestrogen, which acts as estrogen in the body and can help increase hormone levels.
Choose Dairy:
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 important for maintaining healthy bones.
Magnesium-rich foods to choose from:
Seeds like sesame, chia and poppy seeds and green vegetables like champignons, kale, spinach and okra are all rich in magnesium. This makes these foods beneficial for bone because they slow down bone loss. Such foods also help in the mineralization and metabolism of vitamin D and calcium.
Dried Prunes or Plums:
We all munch on midnight snacks but never really thought what could be more nutritious. To reduce the 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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