![]() ![]() These benefits include improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep ( 10, 11).įor example, a study in Korea that looked at the effects of a 12-week walking exercise program found that the exercise improved physical and mental health and overall quality of life in a group of 40 menopausal women ( 12). However, there is evidence to support other benefits of regular exercise, such as Pilates-based exercise programs. There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats ( 8, 9). SummaryĪ diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause. Rich dietary sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D. ![]() If you’re not out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important. However, as you get older, your skin gets less efficient at making it. ![]() Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. It’s also plentiful in tofu, beans, sardines, and other foods.Īdditionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice, or milk alternatives. Green, leafy vegetables such as kale, collard greens, and spinach have lots of calcium too. Many foods are calcium-rich, including dairy products like yogurt, milk, and cheese. Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.Ĭalcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet.Īdequate vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones ( 4). ![]()
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