Bone Health Through Menopause
Menopause brings a lot of changes—hot flashes, sleep struggles, mood swings… and yes, your bones can be affected too. With estrogen levels dropping, bone density can take a hit, which makes understanding and caring for your bones even more important. The good news? There’s a lot you can do to keep them strong.
Step 1: Know Where You Stand
A great first step for protecting your bones is knowing your bone density. Most women get their first DEXA scan around age 65, but if you have risk factors like a family history of osteoporosis, previous fractures, or certain medications, your healthcare provider may recommend screening earlier. This scan gives you a T-score, which helps guide your next steps.
Personally, I think 65 is way too late to get your first bone density scan. I strongly recommend knowing your follicle stimulating hormone (FSH) levels as soon as you suspect menopause. If repeated FSH levels indicate menopause, don’t hesitate to request a DEXA scan from your provider.
Normal, Osteopenia, and Osteoporosis—What Do They Mean?
Here’s a quick breakdown:
Normal: T-score of -1.0 or higher. Your bones are healthy and strong.
Osteopenia: T-score between -1.0 and -2.5. Think of this as a “yellow light”—your bones are getting weaker, but it’s not too late to act.
Osteoporosis: T-score of -2.5 or lower. Bones are fragile, and the risk of fractures is higher. But don’t worry—there’s still plenty you can do.
Knowing your score is the first step in making a plan that’s right for you.
Feeding Your Bones
Your bones need good fuel! Since this is my wheelhouse, we will put all of our efforts into ensuring adequate dietary intake of:
Calcium: Dairy, fortified plant milks, almonds, and leafy greens.
Vitamin D: Sunlight, fatty fish, or a supplement if your doctor recommends it.
Protein: Helps keep bones strong. Lean meats, eggs, beans, and dairy are great options.
Other nutrients: Magnesium, vitamin K, and phosphorus also support bone health.
Tip: Think of meals as mini bone-building opportunities—your plate can do a lot of heavy lifting here.
Move It or Lose It
Exercise is one of the most powerful things you can do for your bones:
Weight-bearing: Walking, hiking, dancing, or even light jogging.
Strength training: Free weights, resistance bands, or machines help keep muscles and bones strong.
Balance and posture: Yoga, Pilates, or tai chi can help prevent falls.
Aim for a mix most days—your bones and muscles will thank you.
Small Lifestyle Tweaks That Matter
Stop smoking: It speeds up bone loss.
Limit alcohol: Too much can interfere with bone health.
Keep a healthy weight: Too low can increase fracture risk, too high can strain joints.
Check medications: Some medications can affect bones—talk to your doctor if you have questions.
Supplements: Helpful When Needed
Food first, always—but supplements can fill gaps:
Calcium & Vitamin D: Commonly recommended if intake is low or you have osteoporosis.
Other options: Magnesium, vitamin K2, or collagen may help, though the evidence varies.
Your provider will make a recommendation for calcium, if needed, and we will work on how to take them, nutrient interactions, etc.
Bottom Line
Menopause doesn’t have to mean weak bones. The first step is knowing your bone density, and from there, a mix of nutrient-rich foods, regular movement, healthy habits, and smart supplements can keep your bones strong and your body feeling good.
If you’re curious about your own bone density or want a personalized plan for diet, exercise, and supplements, I’d be happy to help you make a plan that fits your lifestyle.
