Bones, heart, and brain – how do we protect them?

Menopause marks a major hormonal shift, and for many women it raises new questions about long-term health. Many of us are keen to extend our healthspan – rather than focus on lifespan – we want to enjoy out later years. Three key areas for focus are our bones, hearts and brains, because falling oestrogen levels can considerably affect these areas.

It can feel particularly daunting to hear about the increased risk of osteoporosis, heart disease, or dementia after menopause - especially as many of us have not been given much guidance on prevention. The good news is that nutrition can play a powerful role in protecting these vital areas of health. Small, consistent steps now can build resilience for years to come.

Why Risks Increase After Menopause

Oestrogen has protective effects throughout the body. It supports bone formation, keeps blood vessels flexible, and influences brain signalling. As oestrogen levels decline during and after menopause, that protection reduces.

Bone health: 
Lower oestrogen accelerates bone turnover, leading to reduced bone mineral density and increased fracture risk. Postmenopausal women lose about 1–2% of bone mass per year in the first few years after menopause.

Heart health: 
Oestrogen supports healthy cholesterol levels and arterial function. After menopause, LDL cholesterol often rises, HDL may fall, and arteries can become stiffer, raising the risk of cardiovascular disease.

Brain health: 
Oestrogen supports neurotransmitters such as serotonin and acetylcholine, which are linked to mood, memory and cognition. After menopause, many experience brain fog or forgetfulness, and long-term risk of dementia increases.

These changes aren’t inevitable, and diet is one of the most effective tools to support your future health.

Nutrition for Strong Bones

Supporting bone health after menopause means providing the building blocks for bone, reducing bone breakdown, and maintaining the muscle strength and balance that protect against falls.

Calcium, Vitamin D and K2

Calcium is the main structural mineral in bone. UK guidance recommends 700 mg per day, though some experts suggest 1,000–1,200 mg for postmenopausal women. 

Key sources include:

• Dairy products such as milk, yoghurt and cheese
• Calcium-set tofu (check labels for calcium sulphate in the ingredients)
• Fortified plant-based milks and yoghurts
• Leafy green vegetables like kale, pak choi and broccoli
• Nuts and seeds, especially almonds and tahini
• Tinned fish with soft bones such as sardines or salmon

Spacing calcium across meals improves absorption. Aim to include a calcium source at least twice daily.

Vitamin D is vital for calcium absorption and bone mineralisation. Most of our vitamin D comes from sunlight in spring and summer, but in the UK it’s difficult to make enough from October to March. Public Health England recommends a 10 microgram (400 IU) supplement daily in autumn and winter, or year-round if you have darker skin, cover up outdoors, or get little sun. Including vitamin D-rich foods such as oily fish, eggs and fortified foods can also help.

Vitamin K2 helps direct calcium into bones and away from arteries. Evidence is emerging that K2 may reduce fracture risk and improve bone strength in postmenopausal women. It is found in fermented foods like natto (fermented soybeans), and in smaller amounts in aged cheeses such as gouda or brie. While data is still developing, including some fermented foods regularly can be beneficial for both bone and gut health.

Other key nutrients:

• Protein is often overlooked but essential for bone matrix and muscle strength. Research suggests aiming for at least 1.2g protein per kg body weight daily (about 20–30g per meal).
• Magnesium and zinc support bone formation and are found in nuts, seeds, legumes, whole grains and green vegetables.
• Phytoestrogens from soy, flaxseed and legumes may help slow bone loss by mimicking mild oestrogenic effect.

Supporting Heart Health with Food

Cardiovascular disease becomes more common after menopause, but diet and lifestyle changes can significantly reduce risk.

Adopt a Mediterranean-style dietary pattern 
This has strong evidence for lowering heart disease risk. It focuses on:

• A wide variety of vegetables and fruit
• Whole grains (oats, brown rice, quinoa)
• Legumes such as lentils, chickpeas, and beans
• Nuts and seeds
• Olive oil as the main added fat
• Fish (especially oily fish, like salmon, sardines, mackerel) and moderate amounts of poultry

This pattern helps to reduce inflammation, improves blood vessel health, and lowers LDL cholesterol.

Increase soluble fibre
Found in oats, barley, pulses, apples, and flaxseed, soluble fibre helps lower LDL cholesterol by binding it in the gut. Aim for at least 30g total fibre daily.

Choose healthy fats
Replacing saturated fats (e.g. processed meats, Greggs sausage rolls) with unsaturated fats (olive oil, avocado, nuts, seeds) can improve cholesterol and blood pressure.

Limit salt and alcohol
Keeping salt below 6g per day helps manage blood pressure. Alcohol can raise blood pressure and triglycerides, so stick within the UK guideline of no more than 14 units per week, spread over several days.

Stay active
Although not a nutrient, movement is key — regular brisk walking, cycling, or strength training improves cholesterol, blood pressure and insulin sensitivity, all of which support heart health. You can read more in my blog on Heart Health.

Protecting Brain Function Through Diet

Cognitive changes such as brain fog or forgetfulness are common during the menopause transition. While often temporary, supporting your brain through diet can help now and may protect long-term cognitive health.

Focus on a Mediterranean or MIND-style diet
These patterns are rich in antioxidants, polyphenols, and healthy fats that protect brain cells. They include:

• At least five portions of vegetables and two portions of fruit daily, especially leafy greens and berries
• Whole grains and legumes for slow-release energy
• Oily fish twice a week for DHA and EPA omega-3s, which are key for brain cell structure
• Nuts and seeds (especially walnuts, flax, chia and pumpkin seeds) for healthy fats and minerals

Include B vitamins: 
B6, folate and B12 are vital for neurotransmitter production and methylation, which affect brain function. Low levels are linked to cognitive decline. Include leafy greens, beans, whole grains, eggs, fish and dairy. If you follow a plant-based diet, discuss B12 supplementation with your GP or nutritionist – feel free to get in touch.

Support blood sugar balance
Large swings in blood sugar can worsen fatigue, mood swings and concentration. Combine protein, fibre and healthy fats at meals to keep energy stable. Check out my blog on Blood Sugar Balance here.

Stay hydrated
Even mild dehydration can reduce concentration and memory. Aim for 1.5–2L water daily. Check out my blog on Hydration here.

Consider lifestyle as part of the whole picture
Regular movement (especially aerobic and strength exercise), restorative sleep and mental stimulation (learning new skills, reading, puzzles) all work alongside diet to protect brain function.

Bringing it all together

The drop in oestrogen after menopause can feel like a sudden turning point for your health, but it’s also an opportunity to refocus on what your body needs to thrive long-term. Nourishing your bones, heart, and brain with the right foods can reduce future risk and help you feel stronger and more energised now.

Start with small, sustainable steps. Build your meals around whole plant foods, good quality protein, and healthy fats. Include calcium-rich foods daily, get your vitamin D levels checked, and enjoy colourful produce with every meal.

Nutrition is not a quick fix, but it is a powerful way to care for your body through this new chapter - and to protect your future health.

And if you’d like to know more about to increase your healthspan (not just your lifespan), why not get in touch? I offer Annual Health MOTs to make sure you’re on the right track to a healthy later life.