{"id":663,"date":"2025-12-16T09:00:00","date_gmt":"2025-12-16T09:00:00","guid":{"rendered":"https:\/\/periwellclub.com\/?p=663"},"modified":"2025-12-11T01:12:16","modified_gmt":"2025-12-11T01:12:16","slug":"bone-health-perimenopause","status":"publish","type":"post","link":"https:\/\/periwellclub.com\/index.php\/2025\/12\/16\/bone-health-perimenopause\/","title":{"rendered":"Bone Health &amp; Perimenopause: Protecting Your Skeleton Before Menopause"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">You&#8217;re juggling hot flashes, mood swings, and restless nights\u2014but there&#8217;s another crucial change happening in your body that you can&#8217;t see. Bone health during perimenopause is quietly becoming one of the most important aspects of your long-term wellness. If you&#8217;re worried about protecting your bones before menopause officially arrives, you&#8217;re in the right place. This guide breaks down why bone health during perimenopause matters so much and what you can actually do about it, starting today.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"704\" src=\"https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Signs-Your-Bone-Health-May-Need-Attention-1024x704.png\" alt=\"Signs Your Bone Health May Need Attention\" class=\"wp-image-672\" srcset=\"https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Signs-Your-Bone-Health-May-Need-Attention-1024x704.png 1024w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Signs-Your-Bone-Health-May-Need-Attention-300x206.png 300w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Signs-Your-Bone-Health-May-Need-Attention-768x528.png 768w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Signs-Your-Bone-Health-May-Need-Attention.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Bone Health Matters More During Perimenopause<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perimenopause is filled with visible symptoms like hot flashes, mood changes, and sleep disruption. But one of the most significant transformations happens silently inside your body: bone loss.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estrogen is like a bodyguard for your bones. It helps maintain bone density and keeps your skeleton strong and resilient. As your hormone levels fluctuate wildly during perimenopause, your body can begin losing bone density faster than you&#8217;d expect. The challenging part? You won&#8217;t feel it happening. There are no warning signs, no aches that announce the process\u2014until years later when you experience a fracture from a simple fall or your doctor mentions osteoporosis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s the encouraging news: perimenopause bone loss doesn&#8217;t have to be your future. This is actually the best time to take action and protect your bones, before menopause fully sets in and bone loss accelerates even further.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Estrogen Affects Your Bones<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To understand why this matters, let&#8217;s look at what estrogen actually does for your skeleton. Estrogen regulates the delicate balance between bone breakdown and bone rebuilding\u2014a process happening constantly in your body. During perimenopause, this balance gets disrupted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Here&#8217;s what&#8217;s happening:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Estrogen levels become unpredictable, spiking and dropping without warning<\/li>\n\n\n\n<li>Bone breakdown (resorption) may occur faster than new bone is rebuilt<\/li>\n\n\n\n<li>Bone density may decrease more rapidly than in your 30s<\/li>\n\n\n\n<li>Your fracture risk gradually increases, even without noticeable symptoms<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This doesn&#8217;t mean bone loss is inevitable\u2014it means early, consistent action truly matters. The habits you build now can make an enormous difference in your bone strength for decades to come.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">E<strong>arly Signs Your Bone Health May Need Attention<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bone loss is often silent, but your body sometimes sends subtle clues if you&#8217;re paying attention:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frequent joint aches or a creaky feeling when you move<\/li>\n\n\n\n<li>Gradual loss of height (even a small amount)<\/li>\n\n\n\n<li>Changes in your posture or a forward slouch<\/li>\n\n\n\n<li>Family history of osteoporosis or fractures<\/li>\n\n\n\n<li>Weakened grip strength that you notice in daily tasks<\/li>\n\n\n\n<li>Increased fatigue or feeling worn out after physical activity<\/li>\n\n\n\n<li>Tooth or gum changes (less common, but linked to bone health)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you have multiple risk factors, especially family history or significant perimenopause symptoms, talk to your doctor about a baseline bone density scan. It&#8217;s not invasive, and knowing your starting point gives you real data to work with.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Protect Your Bones During Perimenopause<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is that you have real control here. These aren&#8217;t vague suggestions\u2014these are science-backed strategies that directly impact bone density.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Strength Training Is Non-Negotiable<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Resistance training is one of the most powerful tools available for building and preserving bone density during this critical window. When your muscles work against resistance, they send signals to your bones to stay strong. Your bones respond by maintaining or even building density.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#8217;t need a gym membership or fancy equipment. Effective resistance includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodyweight exercises like squats, lunges, and push-ups<\/li>\n\n\n\n<li>Dumbbells or kettlebells (even light ones work)<\/li>\n\n\n\n<li>Resistance bands (affordable and portable)<\/li>\n\n\n\n<li>Rowing or pilates movements<\/li>\n\n\n\n<li>Stair climbing with intention<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The magic number? Even two to three sessions per week, 20-30 minutes each, can create a real difference in your bone density over time. The key is consistency, not intensity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Get Enough Calcium From Food First<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your bones are constantly rebuilding themselves, and they need a steady supply of calcium to do that effectively. Aim for about 1,000-1,200 mg daily through food when possible, since your body absorbs it more efficiently from whole foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calcium-rich foods to love:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dairy products like yogurt, cheese, and milk<\/li>\n\n\n\n<li>Leafy green vegetables like kale, collard greens, and bok choy<\/li>\n\n\n\n<li>Plant-based options like tofu and tempeh<\/li>\n\n\n\n<li>Almonds and other nuts<\/li>\n\n\n\n<li>Canned sardines or salmon with bones<\/li>\n\n\n\n<li>Fortified plant-based milk alternatives<\/li>\n\n\n\n<li>Tahini and seeds<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If your diet is consistently low in calcium, supplements can help fill the gap\u2014but always discuss this with your doctor first. They can check your levels and recommend the right dose for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Don&#8217;t Skip Vitamin D<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D is the sidekick that makes calcium work. Without adequate vitamin D, your body can&#8217;t absorb the calcium you&#8217;re consuming, making vitamin D absolutely essential for bone density during perimenopause.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s the challenge: low vitamin D is extremely common, especially in women over 40. Many of us aren&#8217;t getting enough sun exposure, and our skin becomes less efficient at producing vitamin D as we age.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ways to boost your vitamin D:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aim for 10-30 minutes of midday sun several times per week (without sunscreen, if safe for your skin)<\/li>\n\n\n\n<li>Eat fatty fish like salmon, mackerel, and trout<\/li>\n\n\n\n<li>Include fortified foods like cereals and plant-based milks<\/li>\n\n\n\n<li>Consider a supplement (1,000-2,000 IU daily is often recommended, but ask your doctor for your ideal dose)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A simple blood test can tell you if you&#8217;re deficient. If you are, supplementing is one of the easiest health wins you can claim.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Walk More Than You Think You Need To<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Weight-bearing movement is a bone-strengthening superpower. Every time your feet, legs, or spine work against gravity, your bones get stronger. Walking is simple, accessible, and remarkably effective\u2014especially when you make it a daily habit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Make it count:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Daily walks of 30 minutes (even broken into 10-minute chunks)<\/li>\n\n\n\n<li>Hiking on varied terrain<\/li>\n\n\n\n<li>Climbing stairs intentionally (taking the stairs instead of the elevator counts!)<\/li>\n\n\n\n<li>Dancing to your favorite music<\/li>\n\n\n\n<li>Jogging or running if your joints allow<\/li>\n\n\n\n<li>Any activity where your feet stay planted and you&#8217;re moving upright<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The best part? These activities also improve your mood, energy, and sleep\u2014bonuses during perimenopause.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Watch Caffeine, Alcohol, and Sugar Intake<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Too much of any of these can interfere with bone health by increasing calcium loss through your urine and promoting inflammation throughout your body. But this isn&#8217;t about elimination\u2014it&#8217;s about balance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A cup of coffee is fine. A few alcoholic drinks per week is fine. The problem is excess. If you&#8217;re drinking three cups of coffee daily, regularly having more than one or two alcoholic drinks, or relying on sugary snacks, it&#8217;s worth reassessing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A practical approach:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Limit caffeine to one or two cups of coffee or tea daily<\/li>\n\n\n\n<li>Keep alcohol to moderate levels (one drink per day for women)<\/li>\n\n\n\n<li>Treat sugary foods as occasional treats, not daily staples<\/li>\n\n\n\n<li>Stay hydrated with water, which supports bone health<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Small shifts here can have a cumulative impact on your bone density.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Support Hormonal Balance Naturally<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Since this is all about hormones, supporting your body&#8217;s natural hormone regulation matters. This isn&#8217;t about magic supplements\u2014it&#8217;s about foundational habits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What actually helps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Managing stress through meditation, yoga, or time in nature (chronic stress depletes bone density)<\/li>\n\n\n\n<li>Prioritizing 7-9 hours of sleep per night (bone rebuilding happens during sleep)<\/li>\n\n\n\n<li>Eating enough protein at each meal (aim for 25-30g daily; protein is a building block for bones)<\/li>\n\n\n\n<li>Including phytoestrogen-rich foods like soy, flaxseeds, and legumes<\/li>\n\n\n\n<li>Moving your body daily, which reduces stress and supports hormonal signaling<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These habits work together to keep your body&#8217;s hormone signals stable and your bones protected.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When to Talk to Your Doctor About Bone Health<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Don&#8217;t wait for symptoms. Bring up bone health with your doctor if you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have a family history of osteoporosis or frequent fractures<\/li>\n\n\n\n<li>Have irregular or skipped periods (a sign of significant hormonal fluctuation)<\/li>\n\n\n\n<li>Are under chronic stress or have experienced trauma<\/li>\n\n\n\n<li>Have a small body frame (lower bone mass baseline)<\/li>\n\n\n\n<li>Have experienced fractures from minor falls or impacts<\/li>\n\n\n\n<li>Are approaching or in perimenopause and want to be proactive<\/li>\n\n\n\n<li>Have other health conditions affecting bone (celiac disease, thyroid issues, etc.)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Your provider might suggest blood work to check your vitamin D and calcium levels, recommend a bone density scan (DEXA scan), or discuss other options specific to your situation. Getting ahead of this is so much easier than trying to rebuild bone density later.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Products to Support Your Bone Health Journey<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#8217;t need expensive or branded products to protect your bones, but some tools can genuinely help. Here are general, non-brand-specific items worth considering:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-large is-resized\"><a href=\"https:\/\/amzn.to\/4aIZ5iq\" target=\"_blank\" rel=\" noreferrer noopener\"><img decoding=\"async\" width=\"561\" height=\"1024\" src=\"https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Magnesium-Supplement-561x1024.jpg\" alt=\"Magnesium Supplement\" class=\"wp-image-668\" style=\"aspect-ratio:0.5478588616085688;width:146px;height:auto\" srcset=\"https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Magnesium-Supplement-561x1024.jpg 561w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Magnesium-Supplement-164x300.jpg 164w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Magnesium-Supplement-768x1401.jpg 768w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Magnesium-Supplement.jpg 822w\" sizes=\"(max-width: 561px) 100vw, 561px\" \/><\/a><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/amzn.to\/4oI68LQ\" target=\"_blank\" rel=\"noreferrer noopener\">Calcium supplements<\/a><\/strong> (if food intake is insufficient)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/4a5LGRl\" target=\"_blank\" rel=\"noreferrer noopener\">Vitamin D3 supplements<\/a><\/strong> (most women benefit from this)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/4aIZ5iq\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium supplements<\/a><\/strong> (supports calcium absorption and muscle function)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/44koATi\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance bands<\/a><\/strong> (affordable, effective, perfect for home workouts)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/4pq5YK0\" target=\"_blank\" rel=\"noreferrer noopener\">Adjustable dumbbells<\/a><\/strong> (versatile and space-saving)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/44R825w\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted vests for walking<\/a><\/strong> (adds impact to your daily walks)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/3XNl5kM\" target=\"_blank\" rel=\"noreferrer noopener\">Bone health support supplement blends<\/a><\/strong> (though food-first is ideal)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/amzn.to\/3YldfPn\" target=\"_blank\" rel=\"noreferrer noopener\">Supportive walking shoes<\/a><\/strong> (protects your joints during weight-bearing exercise)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Always check with your doctor before starting supplements, especially if you&#8217;re on medications.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Thoughts<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"704\" src=\"https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Bone-Health-Matters-1024x704.png\" alt=\"Bone Health Matters\" class=\"wp-image-671\" srcset=\"https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Bone-Health-Matters-1024x704.png 1024w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Bone-Health-Matters-300x206.png 300w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Bone-Health-Matters-768x528.png 768w, https:\/\/periwellclub.com\/wp-content\/uploads\/2025\/12\/Bone-Health-Matters.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Bone health during perimenopause is genuinely one of those invisible issues that deserves your real attention right now. You can&#8217;t see what&#8217;s happening inside your bones, which makes it easy to ignore. But the choices you make today\u2014the walks you take, the strength training you prioritize, the calcium-rich foods you eat, the stress you manage\u2014all of these are building a stronger, more resilient future for yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strong bones aren&#8217;t built overnight, and you won&#8217;t feel the difference for months. What you will feel, eventually, is the confidence of moving through the world without fear of a fracture, the strength to stay independent as you age, and the peace of mind knowing you took action when it mattered most. Small, consistent steps today create powerful, lasting protection for the future.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your skeleton is listening. Are you?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Strong Bones, Confident Future<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Want more expert-backed guidance for navigating perimenopause naturally? 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.ml-form-embedWrapper .ml-form-embedBody .ml-form-embedContent p a,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-successBody .ml-form-successContent p a {\n        color: #000000;\n        text-decoration: underline;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-block-form .ml-field-group {\n        text-align: left!important;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-block-form .ml-field-group label {\n        margin-bottom: 5px;\n        color: #333333;\n        font-size: 14px;\n        font-family: 'Open Sans', Arial, Helvetica, sans-serif;\n        font-weight: bold; font-style: normal; text-decoration: none;;\n        display: inline-block;\n        line-height: 20px;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedContent p:last-child,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-successBody .ml-form-successContent p:last-child {\n        margin: 0;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody form {\n        margin: 0;\n        width: 100%;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-formContent,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow {\n        margin: 0 0 20px 0;\n        width: 100%;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow {\n        float: left;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-formContent.horozintalForm {\n        margin: 0;\n        padding: 0 0 20px 0;\n        width: 100%;\n        height: auto;\n        float: left;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow {\n        margin: 0 0 10px 0;\n        width: 100%;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow.ml-last-item {\n        margin: 0;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow.ml-formfieldHorizintal {\n        margin: 0;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow input {\n        background-color: #ffffff !important;\n        color: #333333 !important;\n        border-color: #cccccc;\n        border-radius: 4px !important;\n        border-style: solid !important;\n        border-width: 1px !important;\n        font-family: 'Open Sans', Arial, Helvetica, sans-serif;\n        font-size: 14px !important;\n        height: auto;\n        line-height: 21px !important;\n        margin-bottom: 0;\n        margin-top: 0;\n        margin-left: 0;\n        margin-right: 0;\n        padding: 10px 10px !important;\n        width: 100% !important;\n        box-sizing: border-box !important;\n        max-width: 100% !important;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow input::-webkit-input-placeholder,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input::-webkit-input-placeholder { color: #333333; }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow input::-moz-placeholder,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input::-moz-placeholder { color: #333333; }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow input:-ms-input-placeholder,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input:-ms-input-placeholder { color: #333333; }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow input:-moz-placeholder,\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input:-moz-placeholder { color: #333333; }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow textarea, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow textarea {\n        background-color: #ffffff !important;\n        color: #333333 !important;\n        border-color: #cccccc;\n        border-radius: 4px !important;\n        border-style: solid !important;\n        border-width: 1px !important;\n        font-family: 'Open Sans', Arial, Helvetica, sans-serif;\n        font-size: 14px !important;\n        height: auto;\n        line-height: 21px !important;\n        margin-bottom: 0;\n        margin-top: 0;\n        padding: 10px 10px !important;\n        width: 100% !important;\n        box-sizing: border-box !important;\n        max-width: 100% !important;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::before {\n          border-color: #cccccc!important;\n          background-color: #ffffff!important;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow input.custom-control-input[type=\"checkbox\"]{\n        box-sizing: border-box;\n        padding: 0;\n        position: absolute;\n        z-index: -1;\n        opacity: 0;\n        margin-top: 5px;\n        margin-left: -1.5rem;\n        overflow: visible;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::before {\n        border-radius: 4px!important;\n      }\n\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow input[type=checkbox]:checked~.label-description::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox input[type=checkbox]:checked~.label-description::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-input:checked~.custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-input:checked~.custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox input[type=checkbox]:checked~.label-description::after {\n        background-image: url(\"data:image\/svg+xml,%3csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 8 8'%3e%3cpath fill='%23fff' d='M6.564.75l-3.59 3.612-1.538-1.55L0 4.26 2.974 7.25 8 2.193z'\/%3e%3c\/svg%3e\");\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-input:checked~.custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-input:checked~.custom-control-label::after {\n        background-image: url(\"data:image\/svg+xml,%3csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='-4 -4 8 8'%3e%3ccircle r='3' fill='%23fff'\/%3e%3c\/svg%3e\");\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-input:checked~.custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-input:checked~.custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-input:checked~.custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-input:checked~.custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox input[type=checkbox]:checked~.label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox input[type=checkbox]:checked~.label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow input[type=checkbox]:checked~.label-description::before  {\n          border-color: #000000!important;\n          background-color: #000000!important;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label::after {\n           top: 2px;\n           box-sizing: border-box;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after {\n           top: 0px!important;\n           box-sizing: border-box!important;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after {\n        top: 0px!important;\n           box-sizing: border-box!important;\n      }\n\n       #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::after {\n            top: 0px!important;\n            box-sizing: border-box!important;\n            position: absolute;\n            left: -1.5rem;\n            display: block;\n            width: 1rem;\n            height: 1rem;\n            content: \"\";\n       }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::before {\n        top: 0px!important;\n        box-sizing: border-box!important;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-control-label::before {\n          position: absolute;\n          top: 4px;\n          left: -1.5rem;\n          display: block;\n          width: 16px;\n          height: 16px;\n          pointer-events: none;\n          content: \"\";\n          background-color: #ffffff;\n          border: #adb5bd solid 1px;\n          border-radius: 50%;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-control-label::after {\n          position: absolute;\n          top: 2px!important;\n          left: -1.5rem;\n          display: block;\n          width: 1rem;\n          height: 1rem;\n          content: \"\";\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::before, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::before {\n          position: absolute;\n          top: 4px;\n          left: -1.5rem;\n          display: block;\n          width: 16px;\n          height: 16px;\n          pointer-events: none;\n          content: \"\";\n          background-color: #ffffff;\n          border: #adb5bd solid 1px;\n          border-radius: 50%;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::after {\n          position: absolute;\n          top: 0px!important;\n          left: -1.5rem;\n          display: block;\n          width: 1rem;\n          height: 1rem;\n          content: \"\";\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after {\n          position: absolute;\n          top: 0px!important;\n          left: -1.5rem;\n          display: block;\n          width: 1rem;\n          height: 1rem;\n          content: \"\";\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-radio .custom-control-label::after {\n          background: no-repeat 50%\/50% 50%;\n      }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-checkbox .custom-control-label::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::after, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after {\n          background: no-repeat 50%\/50% 50%;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-control, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-control {\n        position: relative;\n        display: block;\n        min-height: 1.5rem;\n        padding-left: 1.5rem;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-input, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-input, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-input, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-input {\n          position: absolute;\n          z-index: -1;\n          opacity: 0;\n          box-sizing: border-box;\n          padding: 0;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-label, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-label, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label {\n          color: #000000;\n          font-size: 12px!important;\n          font-family: 'Open Sans', Arial, Helvetica, sans-serif;\n          line-height: 22px;\n          margin-bottom: 0;\n          position: relative;\n          vertical-align: top;\n          font-style: normal;\n          font-weight: 700;\n      }\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-select, #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-select {\n        background-color: #ffffff !important;\n        color: #333333 !important;\n        border-color: #cccccc;\n        border-radius: 4px !important;\n        border-style: solid !important;\n        border-width: 1px !important;\n        font-family: 'Open Sans', Arial, Helvetica, sans-serif;\n        font-size: 14px !important;\n        line-height: 20px !important;\n        margin-bottom: 0;\n        margin-top: 0;\n        padding: 10px 28px 10px 12px !important;\n        width: 100% !important;\n        box-sizing: border-box !important;\n        max-width: 100% !important;\n        height: auto;\n        display: inline-block;\n        vertical-align: middle;\n        background: url('https:\/\/assets.mlcdn.com\/ml\/images\/default\/dropdown.svg') no-repeat right .75rem center\/8px 10px;\n        -webkit-appearance: none;\n        -moz-appearance: none;\n        appearance: none;\n      }\n\n\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow {\n        height: auto;\n        width: 100%;\n        float: left;\n      }\n      .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal { width: 70%; float: left; }\n      .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-button-horizontal { width: 30%; float: left; }\n      .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-button-horizontal.labelsOn { padding-top: 25px;  }\n      .ml-form-formContent.horozintalForm .ml-form-horizontalRow .horizontal-fields { box-sizing: border-box; float: left; padding-right: 10px;  }\n      #mlb2-29976834.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input {\n        background-color: #ffffff;\n        color: #333333;\n        border-color: #cccccc;\n        border-radius: 4px;\n        border-style: solid;\n        border-width: 1px;\n        font-family: 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