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  • Many menopausal women I meet believe that protein is bad for their bones. Not so. Researchers at Utah State University, looking at the diets of 32,000 postmenopausal women, found that women who ate the least protein were the most likely to fracture a hip; and that eating extra protein sped the healing of hip fractures.

  • Acids created by protein digestion are buffered by calcium. Traditional diets combine calcium- and protein-rich foods (e.g. seaweed with tofu, tortillas made from corn ground on limestone with beans, and melted cheese on a hamburger). Herbs such as seaweed, stinging nettle, oatstraw, red clover, dandelion, and comfrey leaf are rich in protein and provide plenty of calcium too. Foods such as tahini, sardines, canned salmon, yogurt, cheese, oatmeal, and goats' milk offer us protein, generous amounts of calcium, and the healthy fats our bones need. If you crave more protein during menopause, follow that craving. CAUTION: Unfermented soy (e.g., tofu) is especially detrimental to bone health being protein-rich, naturally deficient in calcium, and a calcium antagonist to boot.

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    3. Bones need lots of minerals not just calcium, which is brittle and inflexible. (Think of chalk, calcium carbonate, and how easily it breaks.) Avoid calcium supplements. Focus on getting generous amounts of calcium from herbs and foods and you will automatically get the multitude of minerals you need for flexible bones.
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    Pregnancy Warnings

  • Because minerals are bulky, and do not compact, we must consume generous amounts to make a difference in our health. Taking mineral-rich herbs in capsule or tincture form won't do much for your bones. (One cup of nettle tincture contains the same amount of calcium - 300 mg - as one cup of nettle infusion. Many women drink two or more cups of infusion a day; no one consumes a cup of tincture a day!) Neither will eating raw foods. I frequently come across the idea that cooking robs food of nutrition. Nothing could be further from the truth. Cooking maximizes the minerals available to your bones. Kale cooked for an hour delivers far more calcium than lightly steamed kale. Minerals are rock-like, and to extract them, we need heat, time, and generous quantities of plant material.

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