Eat foods rich in calcium and vitamin D

Menopause-related hormonal changes can weaken bones and raise the risk of osteoporosis. It's critical to get adequate calcium and vitamin D in your diet as these nutrients are related to strong bones. A decreased incidence of hip fractures due to weak bones is also linked to adequate vitamin D consumption during postmenopause. Dairy items like yogurt, milk, and cheese are among the many foods that are high in calcium. Calcium is also abundant in green, leafy vegetables like kale, collard greens, and spinach. It is also prevalent in sardines, tofu, legumes, and other foods.

Additionally, foods that have been fortified with calcium, such as certain cereals, fruit juice, or milk substitutes, are also excellent sources. Since your skin manufactures vitamin D when exposed to sunlight, sunlight is your major supply of this vitamin. But as you age, your skin becomes less effective at producing it. Increasing dietary sources of vitamin D or taking a supplement may be useful if you don't get much sun exposure or cover up your skin. Oily fish, eggs, cod liver oil, and foods fortified with vitamin D are some examples of rich dietary sources.