by KAREN INGE, leading Australian Dietitian & Nutritionist

The importance of dairy foods at menopause and beyond

If you’re a 40 or 50 something woman, you’ve probably thought about making some changes to your diet as part of menopause.  The average age of menopause, signalled by 12 months without your menstrual periods, is roughly 52 years in Australian women.  Most women will experience this midlife change gradually over 2-6 years.  As well as minimising menopause symptoms, a healthy lifestyle approach can help set you up for successful aging well into the future.

Focus for the forties

Particular focus should be on protecting your bones, along with your heart health and exploring what works for you to help keep a positive mind set, as you work through your body changes.   As well as dietary modifications, you may also alter your types of physical activity to incorporate more strength training plus relaxation pursuits like meditation, yoga or Tai Chi.

Let’s explore some of the lifestyle advice in more detail by taking a closer look at some top reasons to go for Jalna Yoghourts everyday.

Great for bones

It’s a myth that you’ve left your run too late to boost dietary calcium intake in your 40s.  A high calcium diet and weight bearing exercise are the two most effective lifestyle approaches you can take to maintain strong bones. 

As the calcium needs of women jump from 800mg pre-menopause to 1000mg/day post menopause, it’s vital that you get at least 3 serves of dairy foods a day.  Without dairy, it’s much more challenging to meet requirements in terms of absorbable calcium. As an example, you would need to have around 250ml fortified soy drink plus 200grams of bok choy and around 360grams of sesame seeds to get the same absorbable calcium as 3 serves of dairy.

The other nutrient which is important for strong bones is Vitamin D which is used to help the body to absorb calcium.  Vitamin D is found in egg yolks, sardines and fortified dairy products like Jalna Vitalize Vitamin+.  This nutritious dietary supplement has all the goodness of low fat milk, 10 fruits (grape, orange, apple, apricot, pineapple, lemon, banana, grapefruit, mango, peach),10 vitamins (A, B1, B2, B3, B6, B12, folate, C, D, and E) as well as aBc cultures. It’s also high in fibre and has a delicious, tangy taste.  However, the best source of vitamin D is sunlight.  So, try to also get a little outdoor exercise each day.

Keep a healthy weight

Hormonal changes at menopause typically cause a 10 per cent redistribution of body fat.  Women report feeling ‘thicker’ in the waist as their body stores move from their thighs and hips to the waistline. 

While you may have to accept being slightly larger in the waist, with regular physical activity and sufficient dairy foods, you can maintain muscle mass, boost your metabolism and still keep a healthy weight. 

Research is confirming that yoghourt eaters have an edge with keeping a healthy weight.  Plus sports nutritionists are recommending yoghourt drinks, like Jalna Yoghourt On The Go and Vitalize drinks, as the perfect high protein, high calcium, recovery drink after physical activity.  So pack this portable and refreshing drink for after your pilates, yoga or strength training class.