Calcium
Calcium is essential for bone health among other things such as helping improve skin, relieves aching muscles, healthy teeth and more.
I remember at primary school we were given mini bottles of milk at break times. We know milk is a good source of calcium for growing kids. However it’s important beyond childhood and adolescence. It’s imperative to maintain calcium during perimenopause and menopause to help support bone health. Declining oestrogen can make your bones weaker and susceptible to breaks. Which could lead to osteoporosis, unfortunately most people are unaware they have the disease until they have a break or fracture.
I’ve mentioned bone density in my exercise post the need and importance of weight bearing workouts.
Although I take a daily multivitamin and a couple of supplements I still eat foods rich in calcium.
Calcium rich foods, dairy, yoghurt, cheese, fermented foods, tofu. Also nuts, seeds, dried fruit, dark green leafy vegetables. Kale is a great example.
Tips
The quality of any supplements and the source are important.
Vitamin D helps your body absorb calcium.
UK government guidelines, recommend 700mg of calcium daily.
Iron
Iron is an essential mineral part of haemoglobin in the red blood cells. I have a propensity to be low. I’m mindful and pay attention to ensuring I have iron rich foods even more so because I’m not a meat lover.
Prior to menopause women usually need more iron than men due to the loss during their periods. I still have a bleed from time to time and due to my medical history I take a supplement containing iron. I ran what I take by my gynaecologist. I know my body much better these days and recognise my signs of fatigue if my iron is low. I also ensure I’m eating enough protein, a key nutrient for energy, during menopause energy levels can be low.
If you’re feeling consistently fatigued consult your GP.
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