Bone health becomes a critical concern as we grow older. Senior adults, especially women after menopause, are at a higher risk of bone loss and osteoporosis.
This article will discuss how to improve bone density during menopause, as well as ways of increasing bone density after menopause, and how to prevent bone loss after menopause. If you’re an IntraCare patient and concerned about these issues popping up, be sure to ask your IntraCare primary care provider about how they can help you prevent and manage these issues.
What is bone density?
Bone density refers to how strong and hard your bones are, primarily because of their mineral content.
The average make-up of human bones is:
- 65% inorganic mineral matter, mainly calcium and phosphorus. These give bones their strength and hardness.
- 35% organic, mainly collagen. This is a protein that holds all the mineral crystals together.
- Water, to fill in the blanks.
The denser your bones, the sturdier they are and less likely to break. Dense bones support you better and reduce your risk of falls and fractures.
When bone density drops below a healthy level, you may develop chronic conditions like osteopenia (mild bone loss) and osteoporosis (severe bone weakening).
Why bone density matters in older women
Our bodies naturally weaken and become brittle as we grow older. This is called losing bone mass.
Estrogen plays a key role in maintaining bone strength, so for women — whose bones are much thinner than men’s to begin with — this process speeds up significantly after menopause when estrogen levels drop.
Note: Men are also at risk of bone loss as they age, especially if they have medical conditions that affect bone health, such as low testosterone, or vitamin D deficiency.
Low bone density means bones are brittle and can break more easily, even from simple movements or minor falls. According to the Centers for Disease Control and Prevention (CDC), falls are a leading cause of injury and death among individuals aged 65 and older.
Bone health and menopause: What women need to know
For many women, the years surrounding menopause are when bone loss begins to speed up. In fact, women can lose up to 20% of their bone density in the 5-7 years after menopause. This makes the time around and after menopause critical for prevention.
How to improve bone density during menopause
- Get regular bone tests called DEXA (Dual-energy X-ray absorptiometry) scans, to monitor changes early.
- Eat foods rich in calcium and vitamin D.
- Stay active with weight-bearing exercises.
- Avoid smoking and limit alcohol.
- Talk to your doctor about bone-building medications or supplements if needed.
Find doctors for osteoporosis in Arizona and Texas
Increasing bone density after menopause: Stay strong with strong bones
Even after menopause, you can take action to build and protect your bones by:
- Resistance training (like light weights or resistance bands).
- Incorporating balance and flexibility exercises to prevent falls.
- Getting regular check-ups to track progress and make adjustments to your plan.
How to prevent osteoporosis after hysterectomy
Women who have had a hysterectomy, especially if ovaries were removed, are at higher risk of bone loss because of decreased hormone levels. To protect bones from becoming too soft and brittle:
- Begin bone health strategies immediately after surgery.
- Use hormone replacement therapy (HRT) if recommended by your provider.
- Take more calcium and vitamin D through diet or supplements.
- Stay active as much as possible.
How to prevent bone loss after menopause
Preventing bone loss is easier than replacing lost bone matter. Key areas to focus on are:
- Diet
- Sunlight
- Exercise
- Medications
- Eat a bone-building diet
A balanced diet is your first line of defense. Try to incorporate into your daily meals as many foods as possible that are rich in calcium, vitamin D, magnesium, and protein. Include:
| Dairy products like milk, yogurt, and cheese (look for low-fat or fortified options if needed). | Leafy greens such as kale, collard greens, spinach, and bok choy. | Fatty fish such as salmon, sardines, or mackerel, as these are great sources of vitamin D and omega-3s. | Fortified foods such as cereals, orange juice, plant-based milks. | Nuts and seeds, especially almonds and chia seeds, which offer magnesium and protein. | Soy products, such as tofu and tempeh, may help mimic estrogen-like effects on bones. |
Tip: Women over 50 should aim for 1,200 mg of calcium and 800-1,000 IU of vitamin D daily, either from food, supplements, or both.
- Get safe sun exposure
Vitamin D helps your body absorb calcium and supports bone remodeling. One of the best natural sources? The sun.
- Aim for 10-15 minutes of morning sunlight on your arms, hands, or face, several times a week.
- Be cautious not to overdo it. Seniors may have thinner skin and a higher risk of sunburn.
- In cloudy climates or winter months, a vitamin D supplement might be necessary. Ask your doctor to check your levels.
- Stay active with bone-strengthening exercises
Regular movement is essential for bone maintenance and preventing falls. Weight-bearing and balance-focused activities are the most effective for improving bone density. Recommended activities include:
- Walking: Brisk or at your own pace, 30 minutes a day.
- Tai chi: Improves balance and coordination, is great for fall prevention.
- Yoga or Pilates: Improve flexibility, posture, and strength.
- Resistance training: Uses light weights or resistance bands to help stimulate bone formation.
- Stair-climbing, dancing, or gardening: Low-impact yet bone-challenging movement.
- Consider medications if needed
For women with osteopenia or osteoporosis (diagnosed through a bone density test), lifestyle changes may not be enough. Based on lab results, your doctor may prescribe medications to help slow bone loss, or even build new bone. Common options include:
- Bisphosphonates that slow down bone loss, keeping existing bone tissue intact for longer.
- Selective estrogen receptor modulators (SERMs), that mimic estrogen’s protective effect.
- Hormone replacement therapy (HRT) may be an option for younger postmenopausal women.
- Anabolic agents that help build bone. Anabolic medications encourage your body to produce more bone tissue. This helps strengthen bones and lowers the risks of fractures.
Habits that can weaken bones, and how to avoid them
Some everyday habits can harm your bones without you realizing it. Be mindful of the following:
- Consuming caffeine and salt reduces calcium absorption.
- Smoking reduces estrogen levels.
- Alcohol hinders your body’s ability to absorb calcium. Limit alcohol to no more than one drink per day.
- Be careful on your feet. Wear non-slip shoes, remove tripping hazards, and install handrails and grab bars in bathrooms or stairways.
Get regular checkups
Individuals enrolled in some Medicare Advantage plans may be eligible for preventive health screenings at no cost. Your doctor may want you screened for bone mass measurements to check for osteopenia, osteoporosis, or vertebral fractures.
Care professionals also maintain a record of your height and weight, which are updated usually at every checkup. If your height appears to have shrunk by more than an inch, this could signal spinal bone loss.
Common risk factors for low bone density
The most common risk factors that point towards deteriorating bone health include:
- Being 65 years of age or older
- Reaching the postmenopausal stage
- Previous fractures
- Family history of osteoporosis
- Smoking
- Lack of physical activity
- Being underweight, or having a body mass index (BMI) less than 18.5. Calculate your BMI here
- Vitamin D or calcium deficiency
- Certain medications, such as steroids or anti-seizure drugs
- Chronic conditions like rheumatoid arthritis or thyroid disease
When to talk to a doctor
If you are over 65 years of age, talk to your healthcare provider about a bone density test or DEXA scan. You should also reach out to a medical provider if you:
- Have had a recent fall or fracture
- Have gone through menopause or a hysterectomy
- Are experiencing height loss or stooped posture
- Have a chronic condition or take medications that affect bone strength
Medicare covers bone density tests
Individuals enrolled in Original Medicare (Part A and Part B) or a Medicare Advantage (Part C) plan may be eligible for a DEXA scan every two years, or more frequently if medically necessary.
DEXA scans are the gold standard for detecting osteopenia and osteoporosis early, before they lead to serious fractures or disability.
Ask your care provider if your Medicare plan covers a DEXA screening, and take care of yourself, today!
Quick recap: How to protect your bones
A helpful guide to the daily habits that support bone strength.
| Category | Recommendation | Benefit |
|---|---|---|
| Diet | Eat foods rich in calcium, vitamin D, magnesium, and protein. | Builds and maintains bone tissue. |
| Sunlight | Get 10–15 mins of morning sun several times a week. | Supports vitamin D production. |
| Exercise | Walk, use light weights, do balance and flexibility training. | Builds bone and prevents falls. |
| Avoid | Smoking, excess alcohol, too much caffeine and sodium. | Reduces the risk of bone weakening. |
| Prevent falls | Wear non-slip shoes, install grab bars, remove tripping hazards. | Lowers chances of injury from fractures. |
| Get screened | Medicare covers regular DEXA scans for seniors. | Detects bone loss early so you can act fast. |
| Talk to your doctor | Discuss medications or hormone therapy if needed. | Helps preserve or rebuild bone density. |
Frequently Asked Questions about bone density
1. What is a normal bone density for a 65-year-old?
DEXA or DXA tests give results in numbers called ‘T-scores’. A normal T-score is 0. Numbers less than 0, i.e. negative numbers, indicate weak bones. Positive numbers represent stronger bones.
T-scores and what they mean:
| From 0 to -1 | Normal |
| Between -1 and -2.5 | Osteopenia, or low bone mass |
| Less than -2.5 | Osteoporosis, or severe bone loss |
2. Can I rebuild bone density after age 65?
Yes. While full restoration may not be possible, lifestyle changes and medications can increase bone strength and reduce fracture risk.
3. How often should I get a bone density test?
Medicare typically covers a DEXA scan every two years for women over 65 and men with risk factors.
4. How long does it take to build bone density?
It can take 6 to 12 months of consistent lifestyle changes to start seeing measurable improvements in bone strength.
5. Is walking enough to maintain bone health?
Walking is excellent for weight-bearing exercise, but combining it with resistance training and balance exercises offers better protection.
Take the first step toward better bone health with IntraCare
At IntraCare Health Centers, we provide whole-person preventive healthcare designed specifically for older adults.
Our doctors don’t just treat problems; they help prevent them with early diagnoses, regular check-ups, medication reviews, and lifestyle support to keep you healthy and independent, especially if you’re trying to improve your bone health.
We proudly help seniors in Texas and Arizona enrolled in Original Medicare (Parts A and B) or Medicare Advantage (Part C) plans stay strong, active, and in control of your health.
Find the right doctor near you
Browse our provider directory to connect with quality primary care physicians, internists, and family medicine do58ctors. Learn more about our services, from chronic disease management and wellness programs to Medicare guidance and ongoing care.
Making an appointment is easy
Click here to schedule a check-up or a Medicare Annual Wellness Visit with your nearest IntraCare provider today, and take the sure step towards better health.
Final thoughts
Bone health is a vital part of aging well. While bone loss is a natural part of aging, the good news is that it’s manageable with the right steps. From diet and exercise to preventive screenings and medical care, taking control of your bone health today can lead to a stronger, safer tomorrow. At IntraCare Health Centers, we’re here to support you every step of the way.