Bone Health in Menopause: How Midlife Women Can Prevent Osteoporosis and Stay Strong
Why Bone Health Matters in Midlife
When we think about menopause, hot flashes and mood swings often take center stage. But bone health? It’s just as critical. Osteoporosis is a silent disease that often goes undetected until a fracture occurs—and by then, prevention opportunities may have been missed.
Women lose up to 20% of their bone mass during the menopause transition. Waiting until 65 for a DEXA scan, as current guidelines recommend, is too late for many. That’s why midlife is the time to act.
Osteopenia vs. Osteoporosis
Osteopenia = early warning sign, similar to “prediabetes” for your bones
Osteoporosis = diagnosed with a DEXA scan when bone density is significantly reduced
If your parents had osteoporosis or a hip fracture, or if you’ve taken certain medications (like steroids or chemotherapy), ask your provider about earlier screening.
Exercise for Stronger Bones
Research like the Lift More Trial shows that just two strength-training sessions per week can significantly improve bone density.
Best Types of Exercise for Bone Health:
Strength training: Squats, step-ups, deadlifts, and carries
Balance training: Reduces fall risk
Mobility and flexibility: Yoga, Pilates, and functional movement
💡 Remember: Muscle loss and bone loss happen together. Building strength protects both.
Nutrition to Support Bone Health
Food should always come first. Dr. Lisa Moore recommends:
Protein: 1.2–1.6 g/kg body weight daily (protein is 50% of bone mass!)
Calcium from food sources: dairy or plant-based options over supplements
Anti-inflammatory diet: whole foods, colorful plants, and minimal processed foods
Limit alcohol and added sugars
Supplements may be helpful for some, but food-based calcium is safest and most effective.
Hormones and Bone Density
Estrogen is vital for bone strength. When levels drop in menopause, bone breakdown speeds up. Hormone replacement therapy (HRT) can slow this process and reduce fracture risk, making it a critical conversation to have with your provider.
Lifestyle Habits That Protect Your Bones
Sleep: Rest and regeneration time—your natural anti-inflammatory.
Stress management: Chronic stress fuels inflammation.
Avoid overtraining: Balance exercise with recovery for resilience.
The Takeaway for Midlife Women
Fractures aren’t just about broken bones—they can affect independence and quality of life. The good news? Strength training, nutrient-rich foods, hormonal support, and healthy lifestyle habits can dramatically reduce your risk.
You deserve to bounce, not break.
Want to dive deeper? Listen to the full Women Mastering Midlife podcast episode with Dr. Lisa Moore https://www.womenmasteringmidlife.com/podcast .
