Include calcium-rich foods like dairy, leafy greens, and fortified foods, and spend time outdoors for natural vitamin D synthesis. Consider supplements if needed, and consult with a healthcare provider for personalized advice.

Hi there, I hope you are well. Your Vitamin D and calcium requirements are likely to increase during menopause as estrogen levels go down , and estrogen is needed for absorption of enough in the body. Here's what you can do. - Include green leafy vegetables, dairy and dairy products, sesame seeds, figs, beans, fish, almonds and fortified foods to the diet. - Get enough sunlight daily for at least 10-15 minutes as Vitamin D is necessary for absorption of calcium. - Do some strength training by asking your doctor and under the supervision of an expert. You can also go for a walk to keep your bones and joints healthy. - Avoid carbonated beverages, soda, foods high in sodium, red meat, ultra processed foods as these can affect absorption of calcium. - You may need Supplementation. Kindly talk to your doctor regarding the same :) I hope this helps :) take care ✨

include calcium and protien rich foods in your diet

During menopause, it's important to prioritize calcium and vitamin D intake for bone health. Include calcium-rich foods in your diet such as dairy products, leafy greens, fortified foods like orange juice and cereal, and nuts. Additionally, get plenty of vitamin D through sunlight exposure, fortified foods, and fatty fish like salmon and mackerel. If needed, consider taking supplements, but consult with a healthcare professional first to determine the appropriate dosage for your individual needs. Regular exercise, particularly weight-bearing exercises, also helps maintain bone health during menopause.