Bone health after menopause

Falling estrogen around menopause speeds up bone loss, which raises the risk of osteoporosis — a condition where bones become weak and more likely to break. Osteoporosis often causes no symptoms until a fracture. Weight-bearing and muscle-strengthening activity, enough calcium and vitamin D, not smoking and limiting alcohol all support bone health, and a DXA scan can find bone loss early.

Everyday steps that support bones

• Weight-bearing activity such as walking, dancing or stair climbing.
• Muscle-strengthening exercise at least two days a week.
• Calcium and vitamin D from food, and supplements if your clinician advises.
• Not smoking and limiting alcohol.
• Reducing fall risk at home.

Treatment options

When bone loss is significant, clinicians may recommend prescription medicines. Menopausal hormone therapy prevents bone loss, but is usually chosen for menopause symptoms rather than for bone health alone.

When to talk with a healthcare professional

• You are 65 or older, or postmenopausal with risk factors, and have not had a bone density scan.
• You have broken a bone from a minor fall or noticed height loss.

How Dot can help

Dot helps you track daily habits and symptoms and notice patterns over time. Dot does not diagnose or prescribe; for clinical care, Kindr Care connects you with licensed clinicians.

How Dot works · Kindr Care clinical care

Related topics

• Bone density (DXA) scan
• Vitamin D test
• Muscle & strength
• Postmenopause
• Menopausal hormone therapy

Sources

1. National Institute on Aging (NIH). Osteoporosis.
2. U.S. Preventive Services Task Force. Osteoporosis to Prevent Fractures: Screening (2025).
3. NIH Office of Dietary Supplements. Vitamin D Fact Sheet for Consumers.
4. The Menopause Society. The 2022 Hormone Therapy Position Statement of The North American Menopause Society. Menopause 2022;29(7):767–794 (2022).

This page is educational and not medical advice. Dot does not diagnose or prescribe. See our editorial policy.