Many women move through menopause with new concerns about their long-term health. One of the most common involves the strength of their bones. Your body changes during this stage, and those changes can affect your bone density in ways you may not notice right away.
Stay proactive, support your bones, and protect your quality of life by understanding why bone loss happens and which steps make a difference. At Salem Women’s Clinic, Inc., in Salem, Oregon, Dr. Elizebeth Rose Harmon and the team help you stay healthy as your body changes.
Your body relies on estrogen to maintain strong bones. During menopause, your estrogen levels drop, and your bones lose density at a faster rate. The shift brings a higher risk of fractures, especially in your hips, spine, and wrists.
You may not feel that happening, which makes prevention crucial. You protect your bone structure most effectively when you act early and stay consistent.
We can assess your individual risk by reviewing your health and family histories and your lifestyle. You can support that evaluation by staying informed and building daily habits that strengthen your bones.
Your bones depend on calcium and vitamin D for strength and stability. These two nutrients work together to maintain healthy bone tissue. You give your body a solid advantage when you choose meals that support these needs.
Eat foods like dairy products, leafy greens, fortified cereals, and fatty fish to boost your calcium and vitamin D intake. Also, pay attention to how often you get natural sunlight, since your body uses it to produce vitamin D.
If you’re unsure about your nutrient levels, ask us whether you need a supplement. Many women struggle to get enough calcium or vitamin D from food alone. A brief discussion gives you clear direction and helps you avoid unnecessary guesswork.
Movement plays a powerful role in bone health. Your bones respond and grow stronger when you challenge them through regular activity. You don’t need extreme workouts to see progress.
Even small, steady changes create meaningful benefits. Walk more often, take the stairs, lift light weights, or join a low-impact exercise class. Choose activities that feel enjoyable so you stay consistent. Consistency matters more than intensity when it comes to strong bones.
When you move your body, you support more than just your skeleton. You strengthen your muscles, improve your balance, and boost your overall wellness. All of these benefits work together to reduce your risk of fractures.
Smoking decreases bone density, and heavy alcohol use creates similar challenges. These habits also affect your balance and increase your risk of falls. You support your bones more effectively by reducing or eliminating them.
You also protect your bones by maintaining a healthy weight. Your bones carry your body every day, and they adapt to the load you place on them. When you support your overall health, your bones can stay strong and resilient.
We can help you create a personalized plan that fits your needs and goals. Ask about medications that slow bone loss or help build new bone tissue. You can also schedule regular bone density scans so we can monitor your progress and adjust your plan when necessary.
Every woman experiences menopause differently, and your bone health deserves an approach that respects your unique situation. Call Salem Women’s Clinic or request your appointment online today for personalized care.