`Spiced Apple Chips

Pumpkin Spiced Apple Chips

Marry the two best flavors of fall — apple and warm spices — in a simple, crispy, delicious snack perfect for the fall.

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Older woman exercising with TRX bands

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Menopause Success Story: results of changing nutrition

Addressing Menopause Symptoms with Nutrition Changes: A Success Story

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

Milk
Yogurt
Cheese
Fortified foods, like breakfast cereal and orange juice
Canned salmon or sardines with bones
Tofu made with calcium sulfate

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure, geographical location, sunscreen use, and more (5).

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5).

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

Seafood, like rainbow trout and salmon
Fortified foods, like cow’s milk, soymilk, and breakfast cereal
Mushrooms exposed to UV light

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

MyFitnessPal Guide: Protein Edition

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health.

Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11).
Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite.
Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13).
Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15).

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17).

Women being trained on strength-building machine

Strength Training Nutrition for Women Over 40: A Guide to Building Muscle

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come.

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.