Bone health, osteoporosis, and menopause

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).

Medically reviewed by Dr. Ana Lisa Carr, MD, MBA
Board-Certified Family Medicine Physician · Lead Provider / Medical Reviewer
NPI 1689841744 · Last reviewed: May 10, 2026