[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/menopause\/stop-bone-loss-and-osteoporosis-in-menopause\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/menopause\/stop-bone-loss-and-osteoporosis-in-menopause\/","headline":"Stop bone loss and osteoporosis in menopause: 6 steps to get started right now","name":"Stop bone loss and osteoporosis in menopause: 6 steps to get started right now","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Quick Answer: Bone density often declines during and after menopause due to the drop in estrogen, which plays a key role in bone metabolism. Six nutrition and lifestyle steps \u2014 including alkaline-forming foods, key bone-supportive nutrients like Vitamin D3 and K2, and weight-bearing exercise \u2014 may help […]","datePublished":"2015-01-22","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2015\/01\/bone-loss-menopause-BB-Blog-6-20.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2015\/01\/bone-loss-menopause-BB-Blog-6-20.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/menopause\/stop-bone-loss-and-osteoporosis-in-menopause\/","about":["Menopause"],"wordCount":1010,"keywords":["Vitamin K","exercise","menopause","bone loss"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tQuick Answer: Bone density often declines during and after menopause due to the drop in estrogen, which plays a key role in bone metabolism. Six nutrition and lifestyle steps \u2014 including alkaline-forming foods, key bone-supportive nutrients like Vitamin D3 and K2, and weight-bearing exercise \u2014 may help support healthier bone density during this transition.Related Reading on BetterBones.comNatural Osteoporosis SupportAlkaline Diet for Bone HealthThe 20+ Nutrients Your Bones NeedBest Supplements for Bone HealthMenopause is a time of many changes for women. But there\u2019s no reason for one of them to be bone loss, osteoporosis, or increased fracture risk.You have so many options to preserve your bone density \u2014 or even increase it \u2014 in the time around menopause.Since most women experience accelerated bone loss in the first few years before and the first few years after their last period, these years are the most important ones for preventing excessive bone loss.Let\u2019s take a look at 6 ways you can take action.Table of ContentsToggle     4 Minutes ReadStep 1: Give your bones the nutrition they need.Step 2: Exercise to increase your muscle mass \u2014 and bone.Step 3: Protect your bones during any weight loss.Step 4: Decrease inflammation and improve digestion.Step 5: Find ways to manage your stress level.Step 6: Keep your hormones in balance. (See also: how an alkaline-forming diet supports hormone health and bone density.)Step 1: Give your bones the nutrition they need.Good nutrition is a top priority in menopause. Eating well and taking supplements can reduce bone loss, and also decrease troubling menopause symptoms such as hot flashes, cravings and fatigue.Tips to improve your diet and supplement routine: \tGet the 20 key nutrients needed for strong bones. \tInclude in your meals a variety of vegetables and fruit, whole grains, seed and nuts, and lean protein. \tAvoid excess animal protein, refined grains, sugar, and preservatives. \tSupport your body\u2019s acid-alkaline balance to keep much-needed minerals in your bones. See my list of alkalizing foods and acid-forming foods. \tPay close attention to vitamin D levels: \tMinimum intake of 2,000 IU vitamin D3 daily. \tTest your 25(OH)D vitamin D level. \tNatural sunlight is a good source of vitamin D. \tAdd more vitamin K: \tTry sauerkraut, aged cheese, natto and kimchee. \tSupplement with the form of vitamin K2 known as MK-7. Step 2: Exercise to increase your muscle mass \u2014 and bone.When you build muscle mass, you build bone \u2014 no matter what your age. As most of us have reached our peak muscle and bone mass at age 30, exercise is an ideal opportunity for building bone density and strength during the years leading up to and right after menopause.Tips to build (or preserve) muscle mass: \tHopping 100 times a day helps to increase bone density and strength. \tAim for a half hour of aerobic exercise three times a week. \tMy Exercising for Bone Health DVD offers a sample of five modalities for bone-building: \tPilates \tYoga \tIsometric training \tWeight-bearing exercises \tStrength trainingStep 3: Protect your bones during any weight loss.Many women find weight gain \u2014 especially around the middle \u2014 is a distressing symptomin menopause. But before you try to drop those pounds, know that age, weight loss and low weightare three important risk factors for low bone density. Any efforts to lose weight during menopause should include a plan to protect your bones.Tips for losing weight without losing bone: \tEat a healthy alkaline diet. \tSupplement with the 20 key bone-building nutrients. \tGet your vitamin D levels tested and supplement with vitamin D and K as needed. \tInclude exercise in your plan to build both muscle and bone.Step 4: Decrease inflammation and improve digestion.Chronic inflammation can cause your bones to break down more quickly than they are being built up. And these effects of inflammation speed up during menopause.One reason is the decline in levels of estrogen, which has a natural anti-inflammatory effect. Another is that as we age, free radicals and the effects of oxidative stress accumulate, which increases bone breakdown and lowers bone mineral density.Tips for reducing inflammation: \tIncrease the \u201cgood bacteria\u201d in your gut by eating fiber or yogurt. GI tract irritationmay contribute to inflammation in your entire body. \tTry a detox to remove harmful toxins that can cause inflammation. \tMonitor your diet for any food sensitivities. \tAvoid foods that can increase inflammation: sugar, processed foods, caffeine, andrefined carbohydrates. \tKeep daily exercise as part of your plan. \tEat an alkaline diet and daily omega-3 fatty acids to help reduce inflammation. \tPractice effective stress management Step 5: Find ways to manage your stress level.Stress harms bone through the release of cortisol, which in turn may lead to increasedprogrammed cell death in our bone-building cells. Our bodies experience extra stress during the menopausal transition, so it\u2019s important to incorporate calming routines into your life.Tips to bring more calm into your life: \tMeditation is a time-honored practice for inviting a sense of calm and relaxationinto your body and your life. \tTry t\u2019ai chi, yoga and qi gong to reduce stress and build bone and muscles. (You\u2019llalso improve balance to reduce risk of falls.) \tFocus on getting enough sleep. \tMake sure you are eating a whole foods diet.Step 6: Keep your hormones in balance. (See also: how an alkaline-forming diet supports hormone health and bone density.)We know that changing hormone levels in menopause do have an impact on bone health.But it isn\u2019t as simple as \u201ctoo much estrogen\u201d and it doesn\u2019t mean you should turn to hormone replacement therapy, especially given the health risks of HRT.My Better Bones for Menopause Program focuses on both bone support and relief for troubling menopause symptoms. It includes: \tBetter Bones Builder with 17 key bone-building nutrients. \tHerbal Equilibrium to balance your hormones. \tEating plan and lifestyle guidelines. \tExercising for Bone Health DVD. \tpH test kit to track your progress. \tFree support from women who understand your concerns and can answer your questions.Order your risk-free trial now.{  \"@context\": \"https:\/\/schema.org\",  \"@type\": \"HowTo\",  \"name\": \"How to Reduce Bone Loss During Menopause: 6 Steps\",  \"description\": \"A six-step nutritional and lifestyle program to support healthy bone density during and after menopause, developed by Dr. Susan Brown, PhD, Certified Nutritionist.\",  \"step\": [    {      \"@type\": \"HowToStep\",      \"position\": 1,      \"name\": \"Give your bones the nutrition they need\",      \"text\": \"Optimize intake of the 20+ bone-essential nutrients, prioritizing Vitamin D3, K2 as MK-7, Calcium from food, and Magnesium. An alkaline-forming diet rich in fruits and vegetables provides the mineral and nutrient foundation bones require.\"    },    {      \"@type\": \"HowToStep\",      \"position\": 2,      \"name\": \"Exercise to build muscle mass and bone\",      \"text\": \"Resistance training and weight-bearing exercise stimulate bone formation and preserve muscle, which also protects against fracture. Aim for at least 3 sessions per week combining strength and impact activities.\"    },    {      \"@type\": \"HowToStep\",      \"position\": 3,      \"name\": \"Protect your bones during any weight loss\",      \"text\": \"Rapid or excessive weight loss accelerates bone loss. If losing weight, do so gradually (no more than 1 pound per week), maintain adequate protein and nutrient intake, and continue weight-bearing exercise.\"    },    {      \"@type\": \"HowToStep\",      \"position\": 4,      \"name\": \"Decrease inflammation and improve digestion\",      \"text\": \"Chronic inflammation is associated with elevated bone resorption. An anti-inflammatory, alkaline-forming diet, along with supporting gut health and nutrient absorption, helps create conditions favorable for bone maintenance.\"    },    {      \"@type\": \"HowToStep\",      \"position\": 5,      \"name\": \"Find ways to manage your stress level\",      \"text\": \"Elevated cortisol from chronic stress inhibits bone-building cells and accelerates bone loss. Incorporate daily stress-reduction practices \u2014 mindfulness, adequate sleep, time in nature, and activities that bring calm.\"    },    {      \"@type\": \"HowToStep\",      \"position\": 6,      \"name\": \"Keep your hormones in balance\",      \"text\": \"Estrogen plays a key role in slowing bone resorption. Work with a knowledgeable practitioner to evaluate your hormonal status, consider all options, and support hormone balance through nutrition and lifestyle.\"    }  ]}"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Menopause","item":"https:\/\/betterbones.com\/menopause\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Stop bone loss and osteoporosis in menopause: 6 steps to get started right now","item":"https:\/\/betterbones.com\/menopause\/stop-bone-loss-and-osteoporosis-in-menopause\/#breadcrumbitem"}]}]