Love Your Bones

Three steps to healthy bones during perimenopause

Did you know?

Before menopause, estrogen begins to drop and bones break down faster. Make sure to keep your bones strong and healthy with these 3 steps!

1. Get enough calcium

  • 1000 mg/day for women 50 and younger
  • 1200 mg/day for women over 50
  • Good sources: Low-fat dairy, dark green vegetables, and almonds
  • 1 cup of milk = 300 mg

2. Get enough Vitamin D

  • Make sure to get at least 15 minutes of sun each day
  • Or, take a supplement of 600 IU/day

3. Stay active

  • Do weight-bearing exercise at least twice a week
  • Examples include: Walking, hiking, yoga, tennis, and lifting weights