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General Fitness

How to Prevent Osteoporosis and Stay Active After Menopause?

Discover simple ways to strengthen your bones during menopause and beyond.
April 11, 2024

Picture yourself a few years from now – active, enjoying life, and not worrying about breaking a bone from a simple fall. That's possible! But, with menopause throwing curveballs at your body, weaker bones might try to sneak up on you. Taking care of your bone health now is a great way to set yourself up for a stronger future.  Let's dive into the simple things you can do to protect those bones!

The Essential Minerals for Bone Health

  • Calcium: The Building Block: Think of calcium as the bricks making up your skeletal system – it's absolutely essential for strong bones.
  • Magnesium: Calcium's Partner: Magnesium is vital for helping your body absorb and use that calcium properly. It's like the trusty sidekick making sure calcium does its job!
  • Vitamin D: The Key to Absorption: Even if you get plenty of calcium, your body can't use it to its fullest without vitamin D. Imagine it as the key that unlocks the door for calcium to enter your bones.
  • Trace Minerals: The Supporting Cast: Zinc and other trace minerals work behind the scenes, contributing to the overall structure and health of your bones.

Why Is Menopause a Risky Time for Bones?

As estrogen levels decline during menopause, your body's ability to maintain bone mass also decreases.  This can lead to bone loss and increased risk of osteoporosis, making fractures more likely even from minor accidents.

How to Protect Your Bones?

  • Food First: Focus on including calcium-rich foods in your diet. Dairy products, leafy greens, certain fish, and fortified foods are all good sources. Aim for 1,200 mg of calcium daily.
  • Get Your Sunshine Vitamin: While some vitamin D is made by your body with sun exposure, many women, especially those who cover up or have darker skin tones, need additional support. Talk to your doctor about the right amount for you.
  • Think Beyond Calcium: Magnesium is often overlooked! Include magnesium-rich foods like nuts, seeds, and whole grains.
  • Supplements Can Help: If you're concerned about gaps in your diet, a supplement like Elda Health's Menopause Balance+ can provide you with calcium, magnesium, vitamin D, and other bone-supporting nutrients in the correct ratios.

Other Tips to Support Strong Bones:

  • Weight-Bearing Exercise: Putting gentle stress on your bones encourages them to build strength – think walking, dancing, or strength training.
  • Limit Bone-Harming Habits: Smoking and excessive alcohol can weaken bones, so it's best to avoid them or at least cut back significantly.

Looking for extra support to keep your bones strong during menopause?  Elda Health's Menopause Balance+ is formulated with a targeted blend of calcium, magnesium, vitamin D, and other nutrients important for bone health.  

Not sure if it's right for you? Feel free to reach out to us.


Strong bones are important at any age, but especially as you go through menopause. By understanding the nutrients your body needs and making some simple lifestyle changes, you can keep your bones healthy and reduce your risk of osteoporosis.