Four slices of Edam cheese contain enough calcium for your body’s daily need
lth guide at 50, 60 & 70+
ﬁghting ﬁt – whatever your age
By michelle nightingale
Be kind to your bones
The female hormone oestrogen helps protect your bones, but during and after the menopause production slows down so it’s important to take extra care of your bone health at this time. “Try to increase your intake of bone-building calcium to compensate for the lack of oestrogen that makes you more at risk of developing osteoporosis,” says Claire. Don’t just rely on dairy foods to get your calcium quota, try green veg such as broccoli, kale, cabbage and watercress as well as dried fruit, including ﬁgs and dates. It’s also important to ensure that you get enough Vitamin D as without this your body can’t absorb calcium effectively. Most of our Vitamin D comes from exposure to sunlight, but top up your levels by eating oily ﬁsh, eggs and fortiﬁed breakfast cereals.
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keep cholesterol levels in check
If you’re going through the menopause or experiencing post-menopausal symptoms, keep a close eye on your general health because after the menopause you’re more at risk of some health complaints, including heart disease. “Changes in oestrogen levels may affect your heart health, so ensure you follow a healthy lifestyle to keep your heart happy,” says Claire. Book yourself in for a cardiovascular health risk assessment to have your cholesterol, glucose levels and blood pressure checked. Lifestyle factors, as well as your age, sex and family health history will all be taken in to consideration to assess your risk of heart disease.
“Two in three people in the UK have raised cholesterol levels, which puts them at more risk of heart disease,” says Claire. “To help reduce your cholesterol levels, you need to cut down on saturated fats and instead use unsaturated fats such as olive, rapeseed or sunﬂower oils as well as reducing the total amount of fat you eat. And go easy on the amount of alcohol you drink, women shouldn’t drink more than one to two units a day.” Aim to follow a healthy, balanced diet, use less salt and include lots of ﬁbre from fruit and veg in your diet.
PICS: ThInkSToCk; maSTerfIle; geTTy ImageS
have a healthy heart
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