Calcium: Friend or Foe During Perimenopause?

Milk drop

Hey there, lovely ladies! Let's talk about calcium - that mineral we've all been told is essential for strong bones. But during perimenopause, things get a bit more complicated. Our bodies are changing, and our calcium needs might be shifting too. So, let's dive into the world of calcium and figure out how to keep our bones healthy during this wild ride called perimenopause. 

Why is Calcium Important, Especially During Perimenopause? 

Calcium is like the building block of our bones. It keeps them strong and helps prevent osteoporosis, a condition that makes bones weak and brittle. As we enter perimenopause, our estrogen levels start to drop. Estrogen is a hormone that helps our bodies absorb and use calcium efficiently. So, when estrogen levels decline, our bones can become more vulnerable. This is why getting enough calcium during perimenopause is super important. 

How Much Calcium Do We Need? 

The recommended daily intake of calcium for women over 50 is **1,200 milligrams (mg)**. But, as always, it's best to chat with your doctor to see what's right for you. They can assess your individual needs and recommend the appropriate amount of calcium based on your health history and lifestyle. 

Calcium-Rich Foods: Delicious Ways to Get Your Daily Dose Forget boring supplements! 

Veggie Salad

There are tons of yummy ways to get your calcium fix through food. Here are a few ideas: 

Dairy Delights: Milk, yogurt, and cheese are classic calcium sources. Choose low-fat or fat-free options to keep things healthy. 

Leafy Green Goodness: Kale, collard greens, and spinach are packed with calcium and other essential nutrients. Get creative with salads, smoothies, or sautéed greens. 

Fortified Friends: Many foods are fortified with calcium, such as orange juice, cereals, and plant-based milk (almond, soy, oat). Check the labels to see how much calcium they contain. 

Tiny but Mighty: Sardines and canned salmon (with bones) are excellent sources of calcium. Add them to salads, pasta dishes, or enjoy them straight out of the can.

Calcium Supplements: When and How to Use Them 

If you're struggling to get enough calcium from your diet, supplements can be helpful. Here's the lowdown on different types of calcium supplements: 

Calcium Carbonate: This is the most common and affordable type. It's best absorbed with food.

Calcium citrate

Calcium Citrate: This type is easier to absorb and can be taken with or without food. It's a good option for people with low stomach acid. Talk to your doctor about which type of supplement is best for you and the proper dosage. 

Calcium and Your Health: Beyond Bones 

Calcium is crucial for bone health, but it's not the only player in the game. Here are some additional tips to keep your bones strong during perimenopause:

Vitamin D is your BFF: Vitamin D helps your body absorb calcium, so make sure you're getting enough through sunlight, food sources like fatty fish and eggs, or supplements.

Get moving: Regular exercise, especially weight-bearing activities like walking, running, and dancing, helps build and maintain bone density.

Limit alcohol and caffeine: Excessive alcohol and caffeine intake can interfere with calcium absorption and contribute to bone loss.

Don't smoke: Smoking is harmful to overall health, including bone health.

The Bottom Line

Calcium is an essential mineral that plays a vital role in our health, especially during perimenopause. By ensuring we're getting enough calcium through diet and/or supplements, along with adopting a healthy lifestyle, we can keep our bones strong and our bodies thriving through this transitional time.

 **Remember, I'm not a doctor, so always consult with your healthcare professional before making any changes to your diet or supplement routine.**