Menopause, the period of time when a woman's body starts producing less estrogen and stops ovulating, is a time of great change in your body. The risk of developing osteoporosis, a condition that results in brittle and easily broken bones, jumps as your bones lose density during the first few years of menopause. Your physician may recommend you boost calcium intake to fight osteoporosis.
Fish
Eating fish, particularly fish where the bones are eaten as well, is one of the best sources of calcium during menopause, according to the Naturally Healthy Lifestyles website. Fish of this variety include anchovies and canned sardines and salmon. The United States Department of Agriculture National Nutrient Database says a 100 g serving of canned salmon -- approximately 3.5 oz -- with bones provides you with 277 mg of calcium. The same size serving of anchovies offers 232 mg of calcium. The Food and Drug Administration notes that some fish contain high levels of mercury and other contaminants; however, sardines, anchovies and salmon generally have low levels.
Dairy Products
Commonly known as one of the best sources of calcium, dairy products can provide you with calcium during menopause. The National Institutes of Health Office of Dietary Supplements indicates dairy products like milk, cheese and yogurt have calcium levels on par with some types of fish. An 8 oz. serving of plain, low-fat yogurt offers 415 mg of this important nutrient, 1.5 oz. of cheddar cheese contains 306 mg and 8 oz. of nonfat milk has 302 mg. Some dairy products can be high in fat, however. The Food and Drug Administration notes that if you're following a typical 2,000-calorie-per-day diet, you should limit your fat intake to 65 g per day or less.
Calcium Supplements
Depending on when you begin menopause, you'll need between 1,200 and 1,500 mg of calcium each day -- your needs increase as you age -- to ward off osteoporosis, according to the Cleveland Clinic website. A daily calcium supplement takes some of the guesswork out of making sure you're consuming enough through your diet. These supplements won't supply all the calcium you need in a day, but it may help you meet your nutritional goals. The Cleveland Clinic warns you to avoid consuming more than 2,000 mg of calcium per day; it increases your risk of kidney stones. A July 2010 article from Reuters also notes taking calcium supplements may raise your risk of having a heart attack. Consult your physician before taking any supplements.
References
- Mayo Clinic: Menopause
- Cleveland Clinic: Menopause and Osteoporosis
- Reuters: Calcium supplements may raise risk of heart attack
- Naturally Healthy Lifestyles: Vitamin and Mineral Intake during Menopause
- Asian Foods Information Center: Calcium -- A versatile and essential nutrient
- USDA National Nutrient Database
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