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Why Bone Health Matters in Perimenopause

Jacki Meinhardt

Strong bones, strong future: Supporting bone health during perimenopause is key to staying active and preventing osteoporosis. Prioritize your well-being with regular check-ups and lifestyle changes. Jacki Meinhardt, DNP, FNP
Strong bones, strong future: Supporting bone health during perimenopause is key to staying active and preventing osteoporosis. Prioritize your well-being with regular check-ups and lifestyle changes. Jacki Meinhardt, DNP, FNP

During perimenopause, declining estrogen levels accelerate bone loss, increasing the risk of osteoporosis and fractures. Beyond structural stability, your bones are reservoirs for calcium, a mineral essential not only for skeletal integrity but also for nerve signaling and muscle function.


What many people overlook is the connection between bone health and brain health. Low estrogen levels are associated with increased inflammation and oxidative stress, both of which negatively impact cognitive function. Additionally, poor bone health can disrupt calcium balance, which may affect brain function and increase the risk of neurodegenerative conditions like Alzheimer’s disease.


 

The Role of Fish Oil in Bone and Brain Health



Fish oil, rich in omega-3 fatty acids like EPA and DHA, offers significant benefits for both bones and the brain:


  • Bone Health: Omega-3s help reduce inflammation and support bone density by balancing bone remodeling processes. Research suggests that adequate omega-3 intake may decrease the risk of osteoporosis in perimenopausal women.

  • Brain Health: Omega-3s are crucial for brain function, aiding in cognitive performance and reducing the risk of mood disorders such as anxiety and depression, which are common during perimenopause.


Adding fatty fish like salmon, mackerel, or sardines to your diet or considering high-quality fish oil supplements can help meet your omega-3 needs.




 

The Power of Phytoestrogen Foods




Phytoestrogens are plant-based compounds that mimic estrogen in the body, helping to mitigate some of the effects of declining hormone levels. Incorporating these foods into your diet can support bone and brain health:


  • Bone Health: Phytoestrogens, such as isoflavones in soy or lignans in flaxseeds, can help maintain bone density by mimicking estrogen's protective effects on bones.

  • Brain Health: These compounds also exhibit antioxidant and anti-inflammatory properties, potentially reducing the risk of cognitive decline.


Examples of phytoestrogen-rich foods include soy products (tofu, tempeh, soy milk), flaxseeds, sesame seeds, chickpeas, and lentils.


 

The Importance of DEXA Scans

A DEXA scan (dual-energy X-ray absorptiometry) is a non-invasive imaging test that measures bone density and identifies early signs of osteoporosis.


  • Why It Matters: Detecting bone loss early allows you to take preventive measures before fractures occur. This is especially crucial during perimenopause when bone loss accelerates.

  • How It Relates to Brain Health: Preventing fractures and maintaining mobility can reduce the risk of falls, head injuries, and associated cognitive impairments.


Doctors recommend that women undergo a baseline DEXA scan around perimenopause, especially if they have risk factors such as a family history of osteoporosis, smoking, or low body weight.


 




Holistic Tips for Better Bone and Brain Health


  • Stay Active: Weight-bearing exercises, like walking, dancing, or yoga, strengthen bones and boost mood.

  • Prioritize Vitamin D and Calcium: These nutrients are essential for bone strength and neurological function.

  • Manage Stress: Chronic stress elevates cortisol levels, which can harm both bones and the brain. Practice relaxation techniques like meditation or deep breathing.


 

Perimenopause is a time of change, but it’s also an opportunity to take charge of your health. By focusing on bone health, you can support your brain and overall well-being. Incorporating fish oil and phytoestrogen-rich foods into your diet, scheduling a DEXA scan, and maintaining an active lifestyle are powerful steps toward a healthier future.


Invest in your bones and brain today—your future self will thank you.



References

  • Fedorova, M., & Salem, N. (2021). "DHA and EPA: Key nutrients in cognitive and bone health maintenance during aging." Prostaglandins, Leukotrienes and Essential Fatty Acids, 164, 102347.

  • Kanis, J. A., & McCloskey, E. V. (2022). "Assessment of osteoporosis at the primary care level: The role of DEXA scans." Osteoporosis International, 33(4), 555-570.

  • Laird, E., & Kenny, R. A. (2021). "Calcium and brain health: Neurological implications of bone resorption in aging women." Clinical Reviews in Bone and Mineral Metabolism, 19(3), 167-178.

  • Lewiecki, E. M. (2021). "Dual-energy X-ray absorptiometry (DEXA): Current uses and best practices in osteoporosis diagnosis and management." Mayo Clinic Proceedings, 96(9), 2366-2378.

  • Messina, M. J. (2022). "Isoflavones and bone health: Impact on postmenopausal women." Nutrition Reviews, 80(1), 18-27.

  • Michaëlsson, K., Melhus, H., & Warensjö, E. (2022). "Physical activity, calcium intake, and bone density in aging populations." The Lancet Healthy Longevity, 4(1), e54-e65.

  • Rizzoli, R. (2020). "Phytoestrogens and their role in bone metabolism." Endocrinology and Metabolism Clinics of North America, 49(3), 421-437.

  • Sanz, J., & Sastre, J. (2023). "The interconnection between bone density and brain health: Implications for postmenopausal women." Journal of Women's Health Research, 15(4), 245-256.

  • Sheth, P., & Belsky, D. W. (2021). "Stress, cortisol, and their roles in bone and brain health." Nature Reviews Endocrinology, 17(6), 349-362.

  • Weaver, C. M., & Alexander, D. D. (2022). "Omega-3 fatty acids and their role in bone health: A review of current evidence." Osteoporosis International, 33(1), 29-42.


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Information on this web site is provided for informational purposes only. The information is a result of years of practice experience by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this web site. Information provided on this web site and the use of any products or services purchased from our web site by you DOES NOT create a doctor-patient relationship between you and any of the physicians affiliated with our web site. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
©2025 by Jacki Meinhardt
www.jackimeinhardt.com

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