menopause bone loss

How to Maintain Strong Bones after Menopause

Essential Signs, Symptoms and Diet Tips

With proper knowledge and preventive measures, it is possible to minimize bone loss and maintain strong, healthy bones during menopause. In this article, we will explore the signs and symptoms of bone loss after menopause and discuss an effective diet and treatments to prevent it, like Evenity (romosozumab), a medication used to treat osteoporosis in postmenopausal women by increasing bone formation and reducing the risk of fractures.

Vitamins That Are Good for Menopause

Vitamin D

Vitamin D aids in the absorption of calcium and promotes bone health. Natural sources of vitamin D include fatty fish (salmon, mackerel), egg yolks and fortified foods like cereals and orange juice. Sunlight is also a valuable source of vitamin D. It is recommended to aim for 800-1000 IU of vitamin D per day.


Magnesium is involved in bone formation and helps regulate calcium levels in the body. It can be found in foods like whole grains, nuts, seeds, legumes and leafy green vegetables. The recommended daily intake of magnesium for women over 50 is approximately 320 mg.

Vitamin K

Vitamin K plays a role in bone metabolism and can help reduce the risk of fractures. Green leafy vegetables, such as kale, spinach and broccoli, are excellent sources of vitamin K.

Preventing Bone Loss through Diet

While bone loss after menopause is a natural occurrence, certain dietary strategies can help slow down the process and maintain optimal bone health. Here are some key nutrients to focus on as part of a preventative diet.


Adequate calcium intake is essential for maintaining strong bones. Good dietary sources of calcium include dairy products like milk, cheese and yogurt, as well as leafy green vegetables, fortified plant-based milk alternatives and calcium supplements, if necessary. The recommended daily intake of calcium for postmenopausal women is around 1200 mg.


Including enough protein in your diet is crucial for bone health. Protein contributes to bone strength and assists in the formation of new bone tissue. Good sources of protein include lean meats, poultry, fish, legumes, nuts and seeds.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and may help reduce the rate of bone loss. Include fatty fish like salmon, trout and sardines in your diet, as well as flaxseeds, chia seeds and walnuts.

Limit Caffeine and Alcohol

Excessive consumption of caffeine and alcohol can interfere with calcium absorption and contribute to bone loss. It is best to limit caffeine intake to 300 mg per day and moderate alcohol consumption to one drink per day.

Maintain a Healthy Weight

Being underweight or overweight can increase the risk of bone loss. Aim for a healthy body weight through a balanced diet and regular physical activity.

Signs and Symptoms of Bone Loss


One of the primary indicators of bone loss is an increased risk of fractures. Postmenopausal women may experience fractures more easily, especially in the wrists, hips and spine.

Back Pain

As bone density decreases, the vertebrae in the spine become weaker, leading to back pain or a stooped posture.

Loss of Height

Osteoporosis can cause a gradual loss of height over time. This occurs as the bones in the spine weaken and compress.

Tooth Loss

Weak and brittle bones can also affect the jawbone, leading to tooth loss and other dental problems.

Weakening Grip Strength

Bone loss in the hands can result in decreased grip strength, making it difficult to perform everyday tasks.

Evenity for Postmenopausal Women

Evenity is like a superhero for postmenopausal women's bones. It's not your typical vitamin; it's a medication designed to boost bone strength and lower the chances of fractures. So, when menopause throws a curveball at bone health, Evenity steps in to help build up the bone fortress, making sure those postmenopausal years don't come with unwanted breaks and cracks. It's kind of like giving your bones a power-up to keep them sturdy and resilient.

The Importance of Exercise

In addition to a bone-healthy diet, regular exercise is crucial for maintaining bone density. Weight-bearing exercises like walking, jogging, dancing and strength training help stimulate bone formation and reduce the risk of fractures.

Consult with a Professional

It's important to consult with a healthcare professional or registered dietitian for personalized advice on maintaining bone health during and after menopause. They can assess your specific needs, recommend appropriate supplements if necessary and guide you on implementing lifestyle changes to support your bone health.

Final Notes

Menopause is a natural phase in a woman's life that marks the end of her reproductive years. While it brings about various changes in the body, one significant concern for women during and after menopause is the increased risk of bone loss. Estrogen, a hormone that plays a crucial role in maintaining bone density, declines during this time, making women more susceptible to osteoporosis and fractures.

Bone loss after menopause is a common concern for women, but with the right knowledge and lifestyle choices, it can be effectively managed. By focusing on a nutrient-rich diet that includes adequate calcium, vitamin D, protein, magnesium and other essential nutrients, women can support their bone health and reduce the risk of fractures. Combined with regular exercise and a healthy lifestyle, these strategies provide a strong foundation for maintaining strong and healthy bones well into the postmenopausal years.