Menopause and Bone Health: What You Should Know

Why Bones Matter

Your bones are the support system of your body. They help you stand, move, and stay strong. But after menopause, your bones can become weaker — and that can lead to breaks (fractures) or a condition called osteoporosis.

What Is Osteoporosis?

Osteoporosis means your bones become thin, weak, and easier to break. It often happens without pain or warning until a bone breaks — usually in the hip, spine, or wrist.

How Is Menopause Connected?

Before menopause, the hormone estrogen helps protect your bones. It keeps them strong by balancing how your body builds and breaks down bone tissue.

After menopause, estrogen levels drop — and bone loss can happen faster. In fact, women can lose up to 20% of their bone mass in the first 5–7 years after menopause.

Are You at Risk?

All women lose some bone with age. But your risk for osteoporosis is higher if you:

• Have gone through early menopause

• Have a small or thin body frame

• Don’t get enough calcium or vitamin D

• Don’t move much or exercise

• Smoke or drink a lot of alcohol

• Have a family history of weak bones

Signs to Watch For

Osteoporosis is called a “silent disease” because you usually don’t feel it. You might not know you have it until you break a bone. But some signs include:

• Losing height

• Back pain

• A stooped or hunched posture

What You Can Do to Protect Your Bones

There’s a lot you can do to keep your bones strong — even after menopause.

1. Get Calcium and Vitamin D

• Calcium keeps bones strong

• Vitamin D helps your body use calcium

• You can get them from food, sunlight, or supplements

Good sources: milk, yogurt, leafy greens, fortified cereal, and eggs

2. Stay Active

• Weight-bearing exercises like walking, dancing, or light weights help build bone strength

• Try to move at least 30 minutes most days

3. Avoid Smoking and Heavy Drinking

• These habits speed up bone loss

4. Get a Bone Density Test

• This test (called a DEXA scan) checks how strong your bones are

• It’s painless and helps your doctor know if you need treatment

5. Ask About Medicine

• If you have osteoporosis or are at high risk, your doctor may recommend medicine to help protect or rebuild bone

Bottom Line

After menopause, your bones need extra care. But you’re not powerless. With the right habits and checkups, you can stay strong, active, and independent for years to come.

Take care of your bones — they carry you through life.