• Plain yogurt
• Cottage Cheese
• Mozzarella Cheese
• Salmon or Sardines
• Collard Greens
Of course, along with adding calcium rich foods to your diet, taking a calcium supplement is an excellent way to ensure you are getting the right amount. The recommended amount of calcium for perimenopausal and menopausal women until the age of 55 is 1200 mg per day. After 55, it is often recommended to boost the dosage to 1500 mg per day. Our body tends to absorb less calcium as we age. The extra calcium can ease the symptoms of menopause and protect against bone loss.
It’s important to know that calcium cannot be absorbed by the body without vitamin D. It doesn't matter how much calcium you take, if you don’t pair it with enough vitamin D, the calcium will not be absorbed properly. Most calcium supplements are now paired with vitamin D, but be sure to look before you buy.
Along with helping to absorb calcium to maintain bone health, vitamin D can also combat mood swings, even fighting off depression. Vitamin D is also known to help with memory and overall cognitive performance.
One of the easiest ways to get enough vitamin D is to go outside. The sun works with your body to produce vitamin D through the skin. Just exposing your skin to sunlight 15 minutes a day will provide your body with a healthy dose of vitamin D. This is a case where more is not better. Once you have your 15 minutes, go ahead and lather on the sunscreen to protect your skin from overexposure. You have had all the sunlight you need. http://bit.do/b2s9J
If you are unable to get outside daily, add extra servings of milk or yogurt to your diet, along with fatty fish such as salmon or tuna. If, however, these sources of vitamin D are not readily available to you on a routine basis, then adding a supplement is a good idea. The recommended daily allowance of vitamin D is 1000 mg per day.Your doctor or other health professional will be your best resource if you have any doubts or questions about how much calcium and vitamin D you need to maintain optimum health and fight the symptoms of perimenopause or menopause. Adding a supplement may be what is needed. http://bit.do/healthycorner