Menopause and Your Bones: Avoiding Osteoporosis

Did you know menopause can accelerate bone loss, increasing your risk of osteoporosis and fractures? We’re here to help you protect your bones and keep them strong and healthy.

Why menopause increases your risk of osteoporosis

As you enter menopause, your estrogen levels naturally decline — a change that can lead to bone loss over time. Without enough estrogen, your bones become more fragile, significantly increasing the risk of osteoporosis, a condition that causes them to become brittle and more prone to fractures.

Here at Pflugerville OBGYN in Pflugerville, Texas, our expert team helps you avoid osteoporosis. As a woman, you have the potential to lose up to 20% of your bone density in the first 5-7 years after menopause. That’s why this topic deserves attention — because broken bones from osteoporosis can seriously affect your mobility, independence, and quality of life.

Know your risks

Along with menopause, a few other things can increase your risk for osteoporosis, including:

• Family history of osteoporosis
• Small or thin body frame
• Lack of calcium and vitamin D
• Smoking or heavy alcohol use
• Sedentary lifestyle

The good news? You can take action to protect your bones.

Steps to protect your bones after menopause

Practice the following to maintain good bone health:

Get enough calcium and vitamin D

If you’re over 50, you need about 1,200 mg of calcium and 800–1,000 IU of vitamin D daily. The nutrients work together to keep your bones strong and healthy.

Stay active

Weight-bearing exercises, such as walking, dancing, and strength training, help maintain bone density. Even simple daily movement counts.

Avoid tobacco and limit alcohol

Smoking weakens bones, and heavy alcohol use can interfere with calcium absorption. Cutting back helps your bones and overall health.

Talk to our medical team

Ask about a bone density test (DEXA scan), especially if you’re over 50 or have other risk factors. We can also recommend supplements, hormone therapy, or medications if needed.

Eat a bone-healthy diet

Leafy greens, low-fat dairy, fish like salmon or sardines, and fortified foods are great choices. Try to avoid consuming too much salt, caffeine, and processed foods, as they can weaken your bones.

You’re not alone

Millions of women are going through the same changes, and many don’t realize their bone health is at risk until they experience a fracture. National Osteoporosis Awareness and Prevention Month in May is a great reminder to check in with your body and take action early.

By making a few lifestyle changes and staying on top of your health, you can protect your bones and stay strong well into the future.

Schedule a wellness checkup today for a comprehensive evaluation, and be sure to bring any questions you might have. We’re here to support your health!