Staying Healthy After Menopause: 5 Ways to Reduce Your Risk of Osteoporosis

Osteoporosis weakens bones and increases your risk of fractures, most often affecting the hips, spine, and wrists. It’s a common concern among postmenopausal women since declining estrogen levels associated with menopause affect bone density and strength.

Fortunately, you can combat this natural occurrence with a few healthy habits that support bone health.

One of our specialties at Allergy A.R.T.S. in Amarillo, Texas, is diagnosing and treating osteoporosis. While this condition can be intimidating, treatments are available to prevent its impact on your overall health and well-being.

Better yet, you can take steps now to prevent osteoporosis-related fractures by improving your bone health.

Here are our top five strategies for reducing your risk of osteoporosis after menopause:

1. Prioritize calcium and vitamin D intake

Calcium builds bones, but your body needs vitamin D to absorb calcium. We recommend postmenopausal women get about 1,200 mg of calcium and 600-800 IU of vitamin D daily.

You can accomplish this by incorporating bone-healthy foods into your daily menu. Our top choices include leafy greens, low-fat dairy, almond and other plant-based milks, dried prunes and figs, salmon and other fatty fish, and egg yolks.

Since we are in Texas, you can add responsible sun exposure to your vitamin D resource list. We may recommend a supplement based on labs and other evaluation results, but check with us before starting one since balance is vital.

2. Exercise

Weight-bearing exercise helps keep you fit and your bones strong. We recommend low-impact activities like walking or dancing to prevent the pounding your bones and joints get from running or other high-impact exercises.

Add resistance training, such as lifting weights or resistance bands, to maintain muscle strength and improve bone density. Aim for at least 30 minutes most days of the week.

3. Limit risk factors like smoking and excessive alcohol

Smoking accelerates bone loss and reduces estrogen levels, while excessive alcohol interferes with calcium absorption and bone remodeling, which is crucial to bone strength.

Quitting smoking and moderating alcohol intake (no more than one drink per day) can help protect your bone health.

4. Maintain a healthy weight

Being underweight increases the risk of fractures because it often indicates lower bone mass. On the flip side, obesity can place extra stress on your bones.

To maintain a weight that supports healthy bones, follow a balanced diet and incorporate regular physical activity into your routine.

5. Consider bone-strengthening medications or supplements

For women at higher risk of osteoporosis, your Allergy A.R.T.S. specialist may recommend medications such as bisphosphonates or hormone replacement therapy to reduce fracture risk.

Magnesium, zinc, and vitamin K supplements can also support bone health. However, we recommend checking with a qualified healthcare provider who knows your medical history and current health status before starting a new medication or supplement.

It’s never too early to protect your bones

Bone health isn’t just about preventing fractures. It’s about maintaining your overall quality of life. While postmenopausal health requires a proactive approach to minimizing osteoporosis risk, adopting healthy habits in your younger years can help safeguard your bones as you age. 

If you’re unsure where to start, schedule a visit at Allergy A.R.T.S. today to discuss a personalized bone health plan or learn more about osteoarthritis.