Protecting Your Bones During Menopause and Beyond

Women can lose up to 20% of their bone density in the first five to seven years after menopause.

As you age, your bones naturally lose density and strength particularly for menopausal women primarily due to the decline in estrogen levels. 

This bone loss continues, and by the time most women reach menopause (no period for 12 consecutive months) and enter menopause they may develop osteopenia or osteoporosis unless they have been taken measures to slow the decline of bone density. 

Estrogen plays a crucial role in maintaining bone health, and its decline affects bone density and other body functions, such as heart health. Additionally, it contributes to common menopausal symptoms like hot flashes, night sweats, weight gain, and fatigue.

Bone is a living tissue that is constantly changing – being broken down and rebuilt just like your skin. 

Osteoclasts and osteoblasts are two important cell types crucial for bone health. They work together, as osteoclasts break down bones while osteoblasts build them up.

Osteoclasts break down and get rid of old unhealthy bones while osteoblasts, build back strong bones. 

The good news is since your bones are always changing,  you can build back stronger bones now once you can get osteoclasts and osteoblasts in balance.

What you can do to protect and strengthen bones

There are a variety of steps that you can take to support bone health and reduce your risk of osteopenia and osteoporosis. 

Below are a few things to get started, but be sure to consult with your clinician before making any of the below changes. 

1. Getting Specific Nutrients from Supplements or Food Sources 

• Calcium is best when it comes from food sources like dairy, leafy greens, and almonds.
• Vitamin D3 can be obtained from sunlight, fatty fish, eggs, and supplements if necessary.  
• Research shows that a combination of Vitamin D3 and Vitamin K2 significantly enhances bone health.

Menopause can decrease the amount of calcium your body absorbs and low levels of vitamin D mean lower calcium absorption. Therefore adding vitamin D (food or supplements) can increase your body’s ability to absorb calcium. 

Additionally, supplements like collagen, magnesium, and omega-3 fatty acids may support bone strength.

2. Incorporate Weight-Bearing and Resistance Exercises

Physical activity stimulates bone growth and improves balance, reducing the risk of falls. Effective exercises include:

• Weight-bearing exercises like walking, dancing, or jogging.
• Strength training with resistance bands or weights to build muscle and bone density.
• Balance exercises such as yoga and tai chi to enhance stability and prevent falls.

3. Adopt a Nutrient Dense Diet

• Nuts, seeds, whole grains (magnesium and phosphorus) 
• Leafy greens, broccoli, fermented foods (Vitamin K)
• Protein (lean meats, beans, tofu) to support bone structure

4. Limit Foods that Deplete Bone Density

• Excessive caffeine can interfere with calcium absorption.
• Too much alcohol can weaken bones over time.
• Smoking accelerates bone loss and increases fracture risk.

5. Consider Hormone Therapy

For some women, hormone replacement therapy (HRT) may help slow bone loss. However, it’s important to discuss the risks and benefits with a healthcare provider. 

While menopause can increase the risk of bone loss, you can take proactive steps to help mitigate the risk and build strong bones to prevent osteopenia, osteoporosis and to prevent fractures. 

Staying active, eating a nutrient-dense diet, and making other lifestyle changes, you can protect your bones as they are your foundation and continue live an active and vibrant life.

How is your bone health? I would love to hear your thoughts, hit reply and share.  

In Good Health,

Deon

DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and a broader understanding to my readers. Always seek the advice of your qualified clinician or healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.