Summary
In recognition of World Osteoporosis Day, October 20th, learn how to protect your bones, prevent postmenopausal fractures, and stay active and independent. Deborah Collins, PA-C, shares essential steps every woman should take to maintain strong bones during and after menopause.
Women in menopause are at greater risk for osteoporosis and thinning bones due to the loss of estrogen. They tend to lose about 20% of their bone density within just 5–7 years after menopause. Simple, everyday tasks could lead to an increased risk of fractures when bones are weakened.
Sometimes the first sign is a fractured wrist or ankle after a ground-level fall, but many women never correlate it to the possibility of osteoporosis. Did you know that once you’ve had a fracture after menopause, you’re five times more likely to break another bone within the same year? These life-changing events can cause time away from work, difficulty with daily activities, and possibly even hospitalization or surgery.
So, what will be your breaking point—and are you at risk for osteoporosis? Here’s how you can take charge of your bone health.
1. Know When You Last Had a Bone Density Exam
A bone density test (DEXA scan) is the best way to detect bone loss before a fracture occurs. It should be performed every 2–3 years for menopausal women with normal bone density, or sooner if you are already on treatment or being monitored for bone loss.
💡 Tip: Ask your provider when your last DEXA scan was performed. A baseline bone density can be ordered right at your annual exam at the Couri Center.
Schedule your annual exam at the Couri Center
2. Discuss Your Results and Treatment Options
If your bone density results show osteopenia or osteoporosis, talk with your provider about next steps. Together, you can create a personalized treatment plan to help slow bone loss or even build new bone.
This plan may include lifestyle changes, hormone therapy, or medication.
Learn more about Menopausal Hormone Therapy at the Couri Center
3. Strengthen Your Bones Every Day
Stay active! Aim for 30 minutes of exercise, five times a week, including strength or resistance training. Weight-bearing exercise helps keep bones strong and improves balance, reducing fall risk.
Support your bones with key nutrients:
- Calcium: 600 mg twice daily
- Vitamin D (check your levels at your next lab draw)
- Magnesium & Vitamin B12 for energy and bone metabolism
- Adequate protein intake to maintain muscle and bone health
Explore our Integrative Nutrition services at the Couri Center or schedule online below.
Your bones are your body’s foundation. By taking proactive steps today, you can stay strong, active, and independent — long into the future.
Deborah Collins, PA-C
Schedule your DEXA scan at the Couri Center today-new patients are always welcome!
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Disclaimer: Information on our website is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. The information is valid as of the date posted. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.