Menopause can increase your risk of developing osteoporosis, a condition that causes bones to become weak and brittle. This is because estrogen, a hormone that plays a key role in bone health, decreases during menopause.

Fortunately, there are things you can do to reduce your risk of developing osteoporosis during this time.

1. Get Enough Calcium

Calcium is essential for bone health. During menopause, women should aim to get at least 1,200 mg of calcium per day. This can be achieved through a combination of diet and supplements.

Good dietary sources of calcium include dairy products, leafy greens, and fortified foods like orange juice and cereal.

2. Take Vitamin D

Vitamin D is vital for strong bones, as it helps your body absorb calcium. During menopause, women should aim to get at least 600-800 IU of vitamin D per day.

Good sources of vitamin D include fatty fish, egg yolks, and fortified foods like milk and cereal. You can also get vitamin D from sunlight, but it can be difficult to get enough from sunlight alone.

3. Exercise Regularly

Regular weight-bearing exercise can help strengthen bones and reduce the risk of osteoporosis. Aim for at least 30 minutes of exercise most days of the week. Weight-bearing exercises include walking, jogging, dancing, and weight training.

4. Quit Smoking

Smoking can increase the risk of osteoporosis. If you smoke, it’s important to quit as soon as possible. Your doctor can provide resources to help you quit smoking.

5. Limit Alcohol Intake

Drinking too much alcohol can weaken bones and increase the risk of falls. Women should limit their alcohol intake to one drink per day.

6. Get Your Hormone Levels Checked

Low estrogen levels during menopause can increase the risk of osteoporosis. Talk to your doctor about getting your hormone levels checked and finding ways to balance your hormones if necessary.

7. Get Regular Bone Density Scans

A bone density scan can help determine your risk of osteoporosis. Talk to your doctor about getting a bone density scan, and how often you should get one.

8. Eat a Healthy Diet

A healthy diet can help prevent osteoporosis. In addition to getting enough calcium and vitamin D, it’s important to eat a diet rich in fruits, vegetables, and whole grains.

These foods provide key nutrients for bone health, as well as other important nutrients for overall health.

9. Reduce Stress

Stress can increase the risk of osteoporosis. Find ways to reduce stress, such as yoga, meditation, or deep breathing exercises.

10. Work with Your Doctor

Your doctor can provide guidance on reducing your risk of osteoporosis. Be sure to talk to your doctor about any concerns you have about your bone health, and work with them to develop a plan for reducing your risk of osteoporosis.