Boosting Bone Health After Menopause: Tips for Stronger Bones

Aging comes with many changes, and for women, that includes a significant shift in hormone production, causing something known as menopause. It is a significant alteration in how the body operates, and it impacts everything from the menstrual cycle and fertility to bone health. Many women experience menopause bone loss due to declining estrogen levels, which can lead to a decrease in bone density and a higher risk of fractures. Knowing why these changes occur and how to improve bone density during menopause empowers you to take proactive steps to make a significant difference in your overall well-being.

Why Does Menopause Lead to Bone Loss?

Our bodies are constantly absorbing and depositing bone material, and estrogen plays a major role in balancing bone resorption and formation. During menopause, estrogen levels drop, which can result in accelerated bone breakdown without compensating through faster formation. This process often leads to bone loss and menopause bone pain, including aching bones and joint discomfort. Without intervention, these changes may increase the risk of osteoporosis and fractures.

How Can I Make My Bones Stronger After Menopause?

While menopause-related bone loss is natural, there are several strategies to slow it down or lessen its severity. A multi-faceted approach that includes lifestyle changes and supportive wellness tools helps women prioritize bone strength well beyond menopause.

1. Engage in Weight-Bearing and Resistance Exercises: Physical activity is key to maintaining bone health. Weight-bearing exercises like walking, jogging, and dancing help stimulate bone formation, while resistance training using tools like the Powerblock Sport 24 adjustable weights strengthens both muscles and bones. Physical activity can have a positive influence beyond bone health—you can also see benefits to cardiovascular health and general wellness.
2. Technological Advancements to Supplement Exercise: Engaging in consistent, low-impact movement is an excellent way to support bone health, but the benefits grow when combined with complementary tools. Juvent’s Micro-Impact Platform® uses gentle frequencies to create low-magnitude mechanical stimulation (LMMS). Women have found that using the platform is a convenient way to help with mobility and activity since it only requires 20 minutes a day, and it can be used while you scroll your phone, watch TV, or take a call.
3. Eat a Varied Diet With the Right Nutrients: Calcium and vitamin D are building blocks for bone strength, meaning they’re vital for avoiding aching bones in menopause. Consuming calcium-rich foods such as dairy products, leafy greens, nuts, and fortified foods can help support bone health. Vitamin D, which is crucial for calcium absorption, can be obtained through sunlight exposure, fatty fish, and fortified foods. Supplements may be helpful if you have difficulty getting enough in your normal diet. Beyond calcium and vitamin D, nutrients like magnesium, phosphorus, and protein play vital roles in bone health. A diet rich in whole foods, including lean proteins, fruits, vegetables, and nuts, provides the necessary support for bone regeneration and maintenance.
4. Avoid Smoking and Alcohol: Menopause and bone loss are worsened by certain habits like smoking or consuming alcohol. Both can interfere with calcium absorption and bone formation, which leads to compromised skeletons. Reducing or eliminating these habits can help protect bone density and overall health.

Don’t Let Menopause Impact Your Bone Health

Menopause brings changes that women must navigate, but with the right support and tools, it’s an easier task than ever before. With proper nutrition, exercise, and tools like Juvent’s Micro-Impact Platform, women can work toward lessening menopause bone loss and retaining mobility. Prioritize your bone health today, so you can lead a more active life and stay independent!

FDA Disclosure

In the US, the Juvent device is considered investigational for the treatment of osteoporosis or improvement/maintenance of bone mineral density and our claims have not been reviewed or cleared by the FDA to treat any disease or condition. (2) Calculated over the 20+ year expected life of a Juvent. The JUVENT® Micro-Impact Platform® is Registered as a Class I medical device for exercise and rehabilitation. JUVENT products are covered by the following issued patents, pending patents and their foreign equivalents: 6,843,776 6,884,2277,094211 7,207,954 7,207,955 7,985,191 8,114,036 11/369,611 11/486,538. Juvent, Dynamic Motion Therapy, Micro-Impact Platform, and the symbol are Registered trademarks of Regenerative Technologies Corporation.