Keeping Your Bones Strong During Perimenopause


Perimenopause is the transition period before menopause, when ovaries gradually produce less estrogen.

This hormonal change can affect your bone health and increase your risk of osteoporosis, a condition that causes your bones to become weak and brittle.

Osteoporosis can lead to fractures, pain, and loss of mobility.

It can also affect your quality of life and self-esteem.

Fortunately, there are ways to prevent or slow down bone loss and keep your bones strong during perimenopause and menopause.


The best way to prevent bone loss is to adopt a healthy lifestyle that includes:

Eating a balanced diet that provides enough calcium and vitamin D.

Calcium is the main mineral that builds and maintains your bones, while vitamin D helps your body absorb and use calcium.

Some foods that are rich in calcium and vitamin D are

  • dairy products,
  • leafy greens,
  • fish,
  • eggs, and
  • fortified cereals and juices.

Taking supplements if you are not getting enough calcium and vitamin D from your diet.

The recommended daily intake of calcium for women aged 51 and older is 1,200 mg, and the recommended daily intake of vitamin D for women aged 51 and older is 800 IU.

Talk to your doctor before taking any supplements, as they may interact with other medications or have side effects.

Doing weight-bearing and resistance exercises regularly.

Weight-bearing exercises are activities that make you move your body or a weight against gravity, such as

  • walking,
  • jogging,
  • dancing,
  • hiking, and
  • tennis.

Resistance exercises are activities that use an opposing force, such as

  • weights,
  • bands, or
  • water,

to strengthen your muscles and bones, such as

  • lifting,
  • pushing, or
  • pulling.

These exercises stimulate your bones to grow and repair themselves, and also improve your balance, coordination, and posture, which can prevent falls and injuries.

Avoiding smoking and limiting alcohol intake.

Smoking and drinking too much alcohol can interfere with your bone formation and increase bone loss.

Smoking can also lower your estrogen levels, which can worsen your bone loss during perimenopause.

Alcohol can affect your calcium and vitamin D absorption, as well as your balance and coordination, which can increase your risk of falls and fractures.


Besides following the above tips, you should also monitor your bone health by:

Getting a bone density test.

A bone density test is a painless and noninvasive procedure that measures the amount of mineral in your bones, usually in your hip and spine.

It can help diagnose osteoporosis and assess your risk of fractures.

The test is recommended for women aged 65 and older, or younger women who have risk factors for osteoporosis, such as

  • early menopause,
  • family history,
  • low body weight, or
  • use of certain medications.

Talk to your doctor about when and how often you should get a bone density test.

Checking your height.

Losing height can be a sign of osteoporosis, as it may indicate that your spine has compressed or fractured due to bone loss.

You should measure your height at least once a year and report any changes to your doctor.

Consulting your doctor.

Your doctor can help you manage your bone health and prevent osteoporosis by evaluating your risk factors, recommending appropriate tests and treatments, and advising you on lifestyle modifications.

You should see your doctor regularly and discuss any concerns or questions you may have about your bone health.


Perimenopause is a time of change for your body and your bones.

By taking care of your bone health, you can prevent or delay osteoporosis and enjoy a strong and active life.

Remember to

  • eat well,
  • exercise regularly,
  • avoid smoking,
  • avoid overindulging in alcohol, and
  • check your bone health with your doctor.

You’ll be glad you did!

mySysters is an app for women in perimenopause and menopause. Good Housekeeping and Woman’s Day named mySysters the Best App for Women in Perimenopause and a Must Have App for Women.

The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment.