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Midlife women make the news…

Did you know that Australians don’t get enough calcium from what they eat and drink?

The analysis of the latest data released by the Australian Bureau of Statistics (ABS) show that over 60 per cent of Australians fell short of meeting their calcium needs from their diet in 2023. This was also the case when the last survey was done in 2011–12.

Calcium is important for maintaining strong, healthy bones. Diets that are low in calcium are linked to an increased risk of developing osteoporosis.

Over three-quarters of females in the study did not meet their calcium requirements. This figure increased to about 90 per cent for females aged 12–17 years and 50 years and over (that’s us!).

The study authors from the ABS noted that more calcium is needed at these ages to support bone growth for prevent bone deterioration in older women.

So, are supplements the answer at this time?

The short (and long) answer is:  no.

Several large reviews and meta‑analyses have reported that calcium supplements (especially ≥500–1000 mg/day) are associated with a modest but significant increase in “cardiovascular events”, including myocardial infarction (i.e . heart attacks), in healthy postmenopausal women (1,2). The proposed mechanism is that supplemental calcium is absorbed rapidly, causing short‑term spikes in blood calcium levels. These spikes may promote vascular calcification and arterial stiffness, which are risk factors for heart disease (3).

In contrast, calcium obtained from food does not appear to increase heart disease risk and may even be protective. Observational studies consistently show no association between dietary calcium and cardiovascular events, likely because calcium from foods is absorbed more slowly and regulated more effectively by the body (4,5).

Importantly, the bone benefits of calcium supplements are modest. The Australasian Menopause Society notes that supplements produce only small and inconsistent reductions in fracture risk, leading many guidelines to recommend prioritising dietary calcium and reserving supplements for women who cann

ot meet requirements through diet alone 5.

Two triangular blocks of hard cheese and three basil leaves

Hard cheese is and excellent source of calcium for midlife women

How you eat (and drink) can help you stay strong.

Past the age of 51 the pattern of eating to provide the nutrients you need changes from BAU (business as usual). Food serves from the dairy and alternatives group DOUBLES. These foods are a powerful ally for bone health, muscle maintenance, and more.  (Calcium RDI 1000mg (<51yrs), 1300mg (51+yrs).

Let’s break it down!

🐄  Why Dairy Matters in Perimenopause: 
As oestrogen declines, your risk of bone loss and muscle loss increases. 
Dairy provides:

  •  Calcium 🦴 for bone strength
  •  Protein 💪 to preserve lean muscle
  •  Vitamin D ☀️ (in fortified products) to support calcium absorption

Dairy is a top-tier source of both calcium and protein—key nutrients for perimenopausal health (Source: Easy Diet Diary)

 

 

📊 Calcium & Protein Comparison (per 100g serving):

  • Milk (Trim/low-fat): 3.4g protein, 115mg calcium 
  • Milk (skim, calcium enriched, like “Physical Skim”): 4.0g protein, 168mg calcium
  • Greek yoghurt (plain): 9g protein, 110mg calcium 
  • Cottage cheese: 15g protein, 90g calcium
  • Cheddar cheese: 25g protein, 765mg calcium 
  • Soy Milk (fortified): 3.5g protein, 160mg calcium
  • Soy Milk (unfortified): 3.5g protein, 13mg calcium 
  • Tofu (firm): 12g protein, 320mg calcium

 

(*100g fluid is slightly more than 100mL)

 

💡Tips for tolerating dairy 
for those who are lactose intolerant.

Try:

                •  Lactose-free milk or yoghurt 
                •  Hard cheeses (naturally low in lactose)
                • Fermented dairy like kefir or Greek yoghurt

Do you want to strengthen your bones and muscles? 

Our specialist women’s health dietitians are able to tailor a program to support you to adapt guideline recommendations to your lifestyle and preferences. If you need support, please make an appointment to help you achieve your goals.

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This year isn’t about resolutions—it’s about results. ‘Don’t just get older, grow bolder’ with our January sale offer.

New Year, Who Dis?

Your healthiest chapter starts now!

The calendar has flipped, and so can your habits. 2026 is your year to feel confident, nourished, and in control—all from the comfort of your own home.

Did you know that changes to how you eat and how you move can improve your health, especially that of your heart, blood vessels, muscles, bones, and gut? Lifestyle PeriMenopause is here to help you transform from wanting to change to making healthy habits stick.

✅ Forget boring diet plans! We tailor our advice to your unique needs and preferences  

✅ Create a personalised roadmap to a healthier (and bolder) you 

✅ Track your nutrition and movement with tools that keep you on target

“The detail in how and why I needed to change my nutritional intake was easy to understand and I loved the motto to focus on ‘food first’ instead of expensive supplements.”

“I liked being able to learn what I should be eating and then get ideas on practical changes I can make to apply it”

“I was surprised by the number of changes I needed to make to my exercise regime, but it was explained clearly and simply with reasons as to why it was important to shift my focus and set new goals.”

“I found the detail about what’s happening to my body during perimenopause really informative and a realistic description of what I was experiencing.”

“I really valued learning what a proper serve size was, especially for fruit and vegetables”

Promotion tile for lifestyle maternity and lifestyle perimenopause teachable courses

 

Kickstart Your Goals with Our January Sale!

To celebrate the new year, we’re offering 26% OFF ALL ONLINE MODULE COURSES for the entire month of January.

Just use coupon code: NEWYEAR26 at the checkout and start your journey today.

Your future self will thank you.

Because this year isn’t about resolutions—it’s about results.

👉 Start Now and make 2026 your healthiest year yet!

 

 

 

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Are you eating enough protein during perimenopause?

Actually, rather than asking “Are you eating enough protein for perimenopause?”, do you know why it’s important?

What are good sources of protein… and less desirable ones?

Consider where the protein you eat comes from.

Is it mainly from animal sources like red meat, poultry or eggs? Or do you include plant sources such as tofu, beans, peas, lentils, nuts and seeds?

Protein helps maintain muscle mass and promote feelings of fullness or satiety. It might also be able to prevent weight gain  that may come with hormonal changes.

Opting for a  food first approach to protein is preferable.

As well as being more familiar and delicious, it comes with other essential nutrients. For example, red meat also has iron and zinc in it, fish has omega-3 fats, eggs have vitamin A and D, some iron and omega-3 fats, and dairy products have calcium.

Did you know that the serves of foods from each of the five food groups changes as you pass 50? Aiming to hit these targets on most days helps you to achieve a balanced diet that will meet your nutrient requirements, which includes protein.

It is important to be selective when you plan to mix up your meal prep.

Just as we know that ultra-processed foods don’t support healthy gut bacteria, this may include heavily promoted lab-created fake meats and highly processed and refined plant protein powders.

 

Read more in the article when Dr Shelley spoke to ABC Lifestyle about protein in perimenopause.

 

If you’d prefer an independent, self-directed approach, try out Nourish & Nurture online program.

image showing web and phone presentation of the nourish & nurture perimenopause program to learn how to eat in perimenopause

We also offer tailored and personalised help adapting perimenopause dietary guidelines to you needs, habits and preferences in our one-to-one sessions with an expert woman’s health dietitian. This will help you answer the question, “Are you eating enough protein during perimenopause?” as well as working out if you are including all the protein sources you can.

Did you catch the ABC live blog on perimenopause?

If you are wanting to know more broadly about perimenopause, check out our article here. Health experts Professor Susan Davis, Dr Natasha Vavrek and our Director and Principal Dieitian, Dr Shelley Wilkinson answered perimenopause questions posted in from ABC readers.

 

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