Think calcium is the most important thing you can do for your bones after menopause? Think again; Protein also supports bone health.

Calcium matters, of course. But to support strong bones and muscles as you age, Protein is a key piece of puzzle you shouldn’t overlook.

Protein: the building blocks

As we age, maintaining muscle becomes increasingly important.

Protein provides the building blocks your body needs to maintain and repair muscle.

Try to include a source of protein at each meal:

Eggs
Fish
Greek yogurt
Chicken
Beans and lentils
Tofu
Nuts and seeds

And don’t forget breakfast. Starting the day with protein can make it much easier to meet your needs throughout the day.

Strength training: give your body a reason to stay strong

Walking is wonderful. Swimming is wonderful. But your body also needs resistance.

Strength training challenges your muscles and provides beneficial loading for your bones.

And you don’t need a gym.

Try:

1. Squats or sit-to-stands
2. Wall push-ups
3. Resistance bands
4. Light weights
5. Step-ups

Start where you are and gradually build up.

The magic is in the combination

Think of it this way:

Protein gives your body the building blocks.

Strength training gives your body the stimulus to use them.

Together, they’re a powerful part of supporting healthy aging.

And this isn’t about becoming a bodybuilder.

It’s about being able to carry your shopping, climb the stairs, lift your suitcase and get up from a chair with confidence.

Your goal isn’t to be as strong as you were at 30.

Your goal is to be a little stronger than you are today.

This week’s challenge

Try adding protein to every main meal and fit in two short strength sessions this week.

Small steps, done consistently, can make a very big difference.

Strong bones. Strong muscles. Stronger you.

Laura Xx