Bone Health in Menopause | Protect Against Osteoporosis

Protecting Your Bones Through Midlife and Beyond: What Every Woman Needs to Know

When we think about aging well, we often focus on heart health, mental sharpness, or maintaining a healthy weight. But bone health deserves just as much attention—especially for women in perimenopause and menopause.

Contrary to popular belief, your bones are not static. They are living tissue that continually remodels and regenerates. That means there are things you can do today to strengthen your bones and reduce your risk of osteoporosis, fractures, and bone fragility.

Why Bone Health Matters in Midlife

As estrogen levels decline during the menopause transition, the rate of bone loss can accelerate rapidly. Women can lose up to 20% of their bone density in the first 5–7 years after menopause. This loss increases the risk of osteoporotic fractures, which can severely impact mobility and independence later in life.

Nutrition First: Calcium and Vitamin D

• Aim for 1,300 mg of calciumand20 mcg (800 IU) of vitamin Ddaily as a general guideline.

• Many women arelow in vitamin D, so we tailor your dose based on lab results if needed.

• Vitamin D helps your body absorb calcium, but it’s best to get your calcium fromfoodwhen possible.