How to protect your bones if you’re a vegetarian

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. Find plenty of protein “Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal. “During the perimenopause, one can lose as much as 3-5% of our bone mass and strength due to the loss of the protective effect of oestrogen and it is important that women in particular think of how to get into their golden years in the best possible way to prevent this sudden loss of bone.” To mitigate this, during the menopausal years, it’s key to focus on calcium rich foods, he adds, “Which can be obtained from calcium set tofu, calcium fortified plant milks, white beans, tahini and green leafy vegetables such as kale, boy choy, rocket and broccoli. “Calcium losses are greater in people who smoke, consume excess amounts of coffee, alcohol or sugar sweetened beverages, and also consume excess salt in the diet usually present in ultra-processed foods.” Calcium will help people of all ages support bone health though so it’s always worth making sure you’re getting enough. Muscle strength and bone strength go together in this regard.” Add other essential vitamins If you are vegetarian, it’s cruicial to make sure you’re getting enough vitamin D and B12 – which Bajekal says are “essential for bone health and helping prevent falls and must be supplemented in plant-based diets”.