Bone health basics for the transition

Bone is a living tissue continuously remodeled. Estrogen restrains bone resorption; as estrogen declines around menopause, resorption outpaces formation and bone density drops — most rapidly in the first several years after the final period.

Osteopenia describes bone density below the young-adult average; osteoporosis is a further reduction with increased fracture risk. A DXA scan measures this. Timing of a first DXA belongs with your provider; many women have one around menopause and periodically after.

What supports bones, evidence-wise: adequate protein (often more than we think), calcium from food, vitamin D at levels a provider can guide, and weight-bearing plus resistance exercise. Falls prevention becomes increasingly relevant with age — vision, footwear, home lighting, balance work.

What harms bones: smoking, heavy alcohol use, prolonged sedentary time, and unaddressed low body weight.

Bone health is a long game. The habits and follow-through of the transition years compound for decades.