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  • Writer's pictureJo Leccacorvi

Bone health during perimenopause and beyond

As women navigate through the of perimenopause, maintaining bone health is crucial. This phase brings about hormonal shifts that can impact various aspects of health, including bone density. Vitamin D and calcium both have role in maintain bone health along with oestrogen so during perimenopause you want to support this process.


Understanding Perimenopause and Bone Health

Perimenopause typically begins in your 40s. During this time, oestrogen levels fluctuate, affecting menstrual cycles and causing symptoms like hot flushes and mood swings. However, oestrogen also plays a critical role in bone health, inhibiting bone breakdown and supporting new bone formation. As oestrogen declines, bones may lose density more rapidly, increasing the risk of osteoporosis and fractures.


Calcium and Vitamin D

Calcium and Vitamin D work together when it comes to bone health. Calcium is the primary mineral in bones, providing strength and structure. However, without sufficient Vitamin D, the body struggles to absorb calcium effectively. Vitamin D facilitates calcium absorption in the intestines, ensuring that it can be utilised for bone formation and maintenance.


Aging and Nutrient Absorption

So, with this in mind it is therefore, essential for women in perimenopause and beyond to focus on optimising their intake of these nutrients to support bone health. 


Strategies for Optimal Bone Health

1.    Sunshine and Supplements

Aim for moderate sun exposure to stimulate Vitamin D production in the skin. Additionally, incorporate Vitamin D-rich foods into your diet, such as fatty fish, fortified dairy products, and eggs. Consider Vitamin D supplements if sun exposure and dietary intake are insufficient. Always consult with a health professional, like myself if you are considering taking a vitamin D supplement. It is important to have your levels checked to see if you do need a supplement and if you do, how much. Also, certain prescription medications my interact with supplements so if you are taking prescribed medication it is important to check for any potential interactions.


2.    Calcium-Rich Foods

Include calcium-rich foods in your meals, such as dairy products, leafy greens, almonds, and fortified foods like orange juice and tofu. Aim for the recommended daily intake of calcium, which varies based on age and gender.


3.    Combination Approach

Ensure that you're getting enough Vitamin D and calcium together, as they work synergistically to support bone health. Look for foods that naturally contain both nutrients and consider a combination supplement if needed.


4.    Weight-Bearing Exercise

Engage in regular weight-bearing exercises such as walking, jogging, or dancing, which help stimulate bone remodelling and maintain bone density. Combine these activities with resistance training to further strengthen bones and muscles.


As you navigate perimenopause and beyond, don't underestimate the importance of your bone health. By prioritising nutrients like calcium and Vitamin D, you can support bone density and reduce the risk of fractures as you age. Remember, your bone health is an investment in your overall well-being, so take proactive steps to care for yourself. If you would like to speak to me about supplementation and testing you can book in for a free, no obligation chat. Click here to book.

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