✨ Perimenopause Power Moves: 5 Simple Nutrition Shifts to Help You Feel Like Yourself Again! ✨
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Bone Tired? Here’s How to Build Bone Strength from the Inside Out

"Menopause isn’t a sign of weakness; rather, it’s proof of strength." ~ Dr. Jen Gunther

Protecting Your Bones Through Perimenopause

Let’s be real—perimenopause comes with enough curveballs. But here’s one you might not see coming: your bones are quietly changing behind the scenes. As estrogen dips, bone density can take a hit. This isn’t a panic moment—it’s a power move waiting to happen. Armed with the right knowledge (and a little protein), you can take charge and build bones that carry you boldly into your next chapter.

The Hormone-Bone Connection: What’s Really Going On?

Your skeleton isn’t static. It’s alive—breaking down and rebuilding like it’s renovating 24/7. Estrogen, our hormone MVP, helps keep that remodeling in balance. But as levels drop during perimenopause, that balance shifts. More bone gets broken down than rebuilt, upping your risk of fractures and osteoporosis.

💡 Bone fact bomb: Women can lose up to 20% of bone density in the first 5 years after menopause. The earlier you start supporting your bones, the better.

Protein: The Unsung Hero of Bone Health

Think bones are just calcium sticks? Nope. They’re part protein, part mineral—think of protein as the flexible scaffolding that keeps things strong and bendy.

But wait—does protein weaken bones?

That old myth? Busted. Research shows that adequate protein intake supports bone health, improves calcium absorption, and reduces fracture risk. If your protein intake is low, your bones may suffer, plain and simple.

💪 Best bone-loving protein picks:

• Chicken, turkey, grass-fed beef

• Sardines (yes, with the bones!) and salmon

• Eggs and Greek yogurt

• Lentils, chickpeas, tempeh, tofu

• Almonds, chia seeds, hemp hearts

Want more meal ideas? Grab my Protein Power Plates Recipe Guide!

Beyond Calcium: The Nutrient Dream Team

Yes, calcium is critical—but it’s not flying solo. Here’s the whole backstage crew your bones need to shine:

• Magnesium → Activates vitamin D, helps calcium absorb

• Vitamin D → Escorts calcium into the bones

• Vitamin K2 → Makes sure calcium stays in your bones (and not your arteries)

• Zinc & Copper → Support bone regeneration and collagen scaffolding

• Boron & Silicon → Enhance flexibility and strength

• Strontium → Boosts bone density, reduces fracture risk

Best Foods for Stronger Bones (That Your Hormones will Love)

These foods are practically made for perimenopausal bodies:

• Leafy greens (kale, Swiss chard, collards) → Calcium, magnesium, K2

• Nuts & seeds (chia, sesame, almonds) → Bone-friendly fats and minerals

• Legumes (white beans, chickpeas) → Fiber + calcium + magnesium

• Fatty fish (salmon, sardines) → Omega-3s + calcium

• Fortified non-dairy milks → Great for calcium + D without the bloat

Move it or Lose it : Exercise for Bone Resilience

Bone is a "use it or lose it" kind of tissue. Exercise literally signals your bones to build and strengthen. Here's what works:

• Strength training → Stimulates bone-building

• Weight-bearing cardio (walking, hiking, dancing) → Keeps bones dense

• Balance + flexibility (yoga, tai chi) → Reduces fall risk and enhances stability

Think of it like this: every time you squat, lunge, or press a weight, you're giving your bones a love note that says “keep going.”

The Big Picture: Bone Health Is Life Health

Your bones tell a story of movement, growth, and resilience. This chapter of midlife? It's not about breaking down—it's about building up.

With the right fuel (hello protein), a smart supplement strategy, and bone-loving movement, you’re not just preventing disease—you’re stepping into your power.

🌟 Final Thoughts: Strong Bones, Strong You

Perimenopause isn’t a time to shrink—it’s a time to rise strong. Fuel your body with bone-loving nutrients, move in ways that spark strength, and remind yourself that this transition is a beginning, not an end.

✨ Your bones are the framework of your future—build them with care, confidence, and courage.

“Women are four times as likely to develop osteoporosis as men. The primary reason for this discrepancy is the loss of estrogen in menopause, which is considered the most common cause of osteoporosis. Osteoporosis happens because the process of bone remodeling, which is like a continuous renovation of your bones, gets out of balance. Normally, your body removes old, weak bone tissue and replaces it with fresh, strong bone. But in menopause, because of estrogen deprivation and potentially a decline in testosterone levels, this remodeling process is disrupted, and more old bone is taken away than new bone is built. This makes your bones weak and more likely to break, which is why osteoporosis is often called “brittle bone disease.”

― Mary Claire Haver, The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts

Hormonally Yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.