Calcium: the unsung hero of Menopause

Calcium: the unsung hero of Menopause

Dear readers!

Recently, I was chatting with a female colleague who frequently complains about back pain. When I asked about her diet, I discovered she wasn't consuming enough calcium-rich foods. She dislikes milk and dairy products. As she approaches perimenopause, I pointed out that her bones need attention. She laughed, saying she has more pressing matters than focusing on her calcium intake. Honestly, menopause is a life phase that catches you off guard. One moment you're focused on career or family goals, and the next, you're dealing with hot flashes, mood swings, and discussions about soy lattes versus hormone therapy. Amidst these conversations, calcium often quietly makes an appearance.

I'm part of a generation that was enticed by Bournvita and Complan to develop a regular milk-drinking habit. These products made the dull nutrient we were constantly reminded about much more appealing to consume. However, if you find yourself sighing at yet another "drink milk" reminder, you're not the only one. Here's the twist: as you approach 40 and near menopause, calcium becomes one of your body's greatest allies. Let me unpack the "why".

Why menopause makes calcium a bigger deal

Science says, that when oestrogen levels decline during menopause, your bones lose their protective shield. Oestrogen helps keep the balance between bone breakdown and bone building. Without oestrogen, bone resorption (breakdown) starts to outpace bone formation. The result? Higher risk of osteoporosis and fractures.

Calcium is the raw material your bones depend on to stay dense and strong. 70% of our bone is made up of calcium. Think of your bones as a savings account, where you keep depositing calcium during your 20s and 30s. Post-40, the deposits reduce and withdrawals increase. If you’re not topping up with calcium, you’re heading toward an overdraft.

But I eat enough already!

Globally, women are not meeting the recommended daily calcium intake. The U.S. National Institutes of Health advises that women over 50 should consume about 1,200 mg of calcium each day, which is approximately equal to four cups of milk or yogurt. However, realistically, not everyone likes dairy or consumes that quantity. Additionally, lactose intolerance is prevalent in many groups.

If you have a South Asian, Middle Eastern, or East Asian heritage, dairy might not be a common part of your diet. However, calcium isn't exclusive to cow's milk. Excellent sources include almonds, tofu, leafy greens such as kale and bok choy, fortified plant-based milks, and even sardines (bones included!).

So whether your comfort food is dal, hummus, stir-fried veggies, or a cheesy pasta, there are ways to sneak calcium in without feeling like you’re being forced to drink plain milk every day.

But Calcium is not a solo player

Here's something even science enthusiasts occasionally overlook: calcium requires partners in its function. Vitamin D aids your gut in effectively absorbing calcium. Additionally, magnesium and vitamin K2 play crucial roles in directing calcium into your bones, rather than just circulating in your body.

Picture attempting to send a VIP guest (calcium) to a concert. Without a ticket (vitamin D), a bouncer (magnesium), and an usher (vitamin K2), your guest will not find the correct seat.

Therefore, while a supplement might be beneficial if your diet is insufficient, the wisest strategy is a combination approach — balanced meals, some sunlight exposure, and supplements if advised by your doctor.

Here's some fun facts about calcium: doesn’t just stop at bones.

It helps:

• Mood & sleep: Some studies suggest that calcium levels play a role in regulating sleep quality. Ever notice how a warm glass of milk sometimes helps you relax? That’s partly the calcium effect.

• Muscular function: Calcium is essential for muscle contraction, so it keeps cramps and stiffness at bay.

• Heart health: Proper calcium levels, balanced with magnesium, support steady heart rhythms.

It’s not magic dust, but it’s more versatile than we give it credit for. . It’s not about chugging gallons of milk. It’s about giving your body the tools to keep up with your lifestyle, whether that’s traveling, running your own business, dancing at weddings, or keeping up with grandkids.

Think of calcium as your unsung bodyguard. Quiet, not flashy, but always there when things could otherwise fall apart (literally).

So, here are your practical and easy ways to boost your calcium:

• Go beyond dairy: Add sesame seeds to salads, use almond butter on toast, or make a smoothie with fortified oat milk.

• Mix cuisines and add variety: Middle Eastern tahini, Japanese tofu, Italian Parmesan- Diversity makes it tasty.

• Pair with vitamin D. A quick walk in the sun, or fortified foods, will help absorption.

• Snack smart. Roasted chickpeas, figs, or a handful of almonds — small bites, big impact.

• Check labels. Many plant-based milks and breakfast cereals are fortified.

Menopause isn’t just about navigating hot flashes and mood swings — it’s also about investing in the bones that carry you through your adventures. Don't disregard it as just another fad. Calcium in menopause isn’t optional. It’s the glow-up your bones deserve.

Stay Sassy!!!