Bone Health After 40
Simple Steps to Stay Strong
Bone health really starts to matter during the menopause transition. As estrogen drops, your body doesn’t hold onto bone the way it used to—and that can lead to things like osteoporosis, osteopenia, or even osteomalacia. All of them make fractures more likely, even from everyday bumps or falls.
Let’s break those down quick:
- Osteoporosis makes your structure fragile—small bumps or falls can lead to severe fractures.
- Osteopenia is the in-between phase—not quite brittle, but not as strong as it should be.
- Osteomalacia is the softening of bones, often due to a lack of vitamin D.
According to the International Osteoporosis Foundation, approximately 200 million women worldwide are affected by osteoporosis, and nearly half of postmenopausal individuals will experience fractures related to it. That’s a serious statistic—and one worth paying attention to.
Why Your Bones Change During Menopause
As we age, many things shift—a big one is how our bodies handle bone maintenance. The natural balance of breaking down old bone and building new slows down over time. And during menopause, when estrogen starts to drop, that shift becomes a lot more noticeable. Estrogen plays a significant role in keeping bones strong, so when it dips, you start to lose more than you rebuild.
And estrogen isn’t the only factor at play. Other things can speed up bone loss too, like:
- Certain medications, such as acid blockers, that interfere with calcium absorption
- Low vitamin D levels, which make it harder for your body to use calcium
- Genetics, a poor diet, smoking, alcohol use, and some underlying health conditions
It might sound like a lot, but the good news is that you’ve got options—and knowledge is step one.
Nourish to Flourish: Nutrition for Stronger Structure
Food is one of your greatest allies when it comes to maintaining strength and be sure to include:
Calcium-rich foods like dairy, leafy greens, tofu, canned fish with bones, and fortified plant milks.
Vitamin D, sourced from fatty fish, fortified foods, or responsible sun exposure.
Vitamin K, magnesium, and potassium from colorful fruits and vegetables.
Protein, such as legumes, lean meats, nuts, and seeds.
Eating well supports much more than your frame—it also supports energy, mood, and hormone balance.
Exercise and Bone Health: Move with Purpose
Moving your body is also important for your bone health. Great options are:
Weight-bearing exercises such as walking, hiking, and dancing.
Resistance training using your body weight, bands, or light weights.
Balance-focused movement like yoga, Pilates, or tai chi to help prevent falls.
Aim for 20–30 minutes most days. Consistency matters more than intensity.
When Lifestyle Tools Need Reinforcements
Even with the best nutrition and movement habits, some folks still need a little extra help. Doctors may recommend:
- Bisphosphonates, which slow down loss.
- Raloxifene, which mimics estrogen’s protective effect on your structure.
- Calcitonin, which helps regulate calcium.
These medications aren’t for everyone, but they’ve helped many reduce fracture risks when lifestyle changes alone weren’t enough.
Track Your Progress: Monitoring Matters
You can’t manage what you don’t measure. That’s why tracking your bone health can be key. These tools give you a clearer picture—and a chance to take action before anything breaks down:
The FRAX tool, a free home test, measures your risk level.
A bone mineral density (BMD) test compares your numbers to that of a healthy young adult of 30.
You’ve Got More Control Than You Think
While aging is a given, weakness and fractures don’t have to be part of the deal. There’s so much more to this journey than one blog post can hold—and if you’re ready to dig deeper, Strong Through the Change is where to begin. There are step-by-step tools, insight, and action plans to better care for your bone health during menopause.
Now’s the perfect time to get ahead of the curve and protect what carries you through life. Bone health matters more than ever during menopause.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
