Bone Health · 6 min read
Bone health, osteoporosis, and menopause
Bone loss accelerates sharply at menopause. Estrogen, strength training, and adequate protein are the fundamentals.
In the 5 years following the final period, women lose roughly 10–20% of bone mineral density. This is the single most under-discussed long-term consequence of estrogen loss, and it is the slow-moving driver of the hip fractures that follow decades later.
What protects bone
- Estrogen therapy — the single most effective intervention if started in the early postmenopausal window
- Resistance training 3–4× weekly with progressive load
- 1.2–1.6 g/kg/day of protein
- 1000–1200 mg calcium daily, ideally from food
- 800–2000 IU vitamin D, dose-adjusted by lab
When to screen
A baseline DEXA scan is appropriate within the first few years of menopause for most women, and earlier for those with risk factors (low BMI, family history, steroid use, smoking).
Sources
- NAMS 2022 — www.menopause.org
- NIH ORBD — www.bones.nih.gov
Medically reviewed by Kindr Health Clinical Team
Last updated: May 10, 2026
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This content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.