Listen to Story As women enter menopause, the risk of osteoporosis—a condition that weakens bones—rises significantly due to a drop in estrogen levels. Menopause is the natural phase in a woman's life when menstrual cycles permanently stop , typically occurring between ages 45-55. It marks the end of reproductive years due to a decline in estrogen and progesterone production, leading to symptoms like hot flashes, mood changes, and increased risk of osteoporosis.
"During menopause, the body stops producing estrogen from the ovaries and starts relying on fat cells instead. This puts smaller-framed women at a greater risk of osteoporosis," explained Safia Livingston, a dietician at MASSH Super Specialty Hospital, Delhi. However, women can take proactive steps to support bone health through proper nutrition.
Key nutrients like calcium, vitamin K, and magnesium are essential to maintaining bone density and preventing fractures. Menopause puts women at a higher risk of osteoporosis. (Photo: Getty Images) "Food sustains you, not just for energy, but for strengthening your entire frame and the scaffolding of your body," added Livingston.
PRIORITISE CALCIUM AND VITAMIN D Calcium is the cornerstone of bone health, especially for postmenopausal women. Women should aim for 1,200 mg of calcium daily, which can be found in dairy products like milk and yogurt, as well as in plant-based options like fortified soy milk. Dr Ashis Acharya, Senior Consultant Orthopaedics at Sir Ganga Ram Hos.