Strong, Stable, Unshakable: 6 Ways to Protect Your Bones in Perimenopause and Beyond

By: Dr. Karlee Tario ND

Bone loss during menopause might be silent—but it’s anything but subtle.

As estrogen declines, your bones start breaking down faster than they rebuild, leading to a steep drop in bone density—especially in the first few years after a woman’s final period. While that sounds alarming, it’s also a powerful call to action: you can do a lot to support your bone health right now.

Here are six strategies every woman should know to help preserve strength, prevent fractures, and build a resilient foundation through menopause and beyond.

Get a Bone Density Test (DEXA Scan)

Don’t wait for a fracture to reveal a problem. If you're in your 40s and have risk factors—or you're 50 and up—ask your provider for a bone density test (called a DEXA scan). This painless scan measures your bone mineral density and gives you a T-score to help assess fracture risk.

Knowing your baseline helps you track changes over time and catch bone loss early—before it turns into osteoporosis.

Prioritize Strength Training

Bone is living tissue—and it responds to load and impact. That’s why resistance and weight-bearing exercise are two of the most powerful tools for keeping your bones strong.

Think:

• Lifting weights or using resistance bands

• Bodyweight exercises like squats, lunges, and planks

• Yoga or Pilates (for strength + balance)

• Power walking, hiking, or stair climbing

Aim for 2–3 sessions per week. It’s not just about looking toned—it’s about building strength that supports your skeleton from the inside out.

Fuel Your Bones with Enough Protein

Your bones aren’t made of calcium alone. In fact, they’re nearly 50% protein by volume. Too little protein can weaken both your muscles and your bones, increasing your risk of falls and fractures.

Most women need 1.0–1.2 grams of protein per kilogram of body weight daily—and even more if they’re active. Spread your intake throughout the day for optimal absorption and pair it with strength training for a major musculoskeletal win.

Support Your Nutrient Needs

You need more than just a glass of milk to build strong bones. Key nutrients include:

• Calcium: Aim for 1,200 mg/day (from diet and supplements combined)

• Vitamin D: Most women need 1,000–2,000 IU/day—blood levels should be at least 75 nmol/L (30 ng/mL)

• Magnesium + K2: Help support calcium transport and bone formation

If you’re unsure where you stand, ask your provider to check your levels and tailor your supplementation accordingly.

Address Lifestyle Factors That Undermine Bone Health

Your daily habits either build you up—or break you down.

• Quit smoking: It weakens bones and slows healing

• Limit alcohol: More than 2 drinks/day is linked to greater fracture risk

• Cut back on ultra-processed foods: These can increase inflammation and leach minerals from bone

Small changes today compound into lasting protection tomorrow.

Fall-Proof Your Environment

Bone health is about density—but also about prevention. Falls are a major cause of fractures, especially in the spine and hip.

Protect yourself by:

• Working on balance and core strength (think yoga or tai chi)

• Clearing tripping hazards from your home

• Wearing supportive, non-slip footwear

• Using nightlights and grab bars if needed

It’s not just about strong bones—it’s about keeping them unbroken.

Your Strongest Years Are Still Ahead

Menopause is a powerful turning point—and your bone health journey doesn’t end at diagnosis. With the right tools, support, and awareness, you can preserve strength, stability, and mobility for decades to come.

Strong bones support strong women. Let’s build them.