Osteoporosis: The Silent Thief

One in three women over the age of 50 will develop osteoporosis. So, the question is: are you one of them?

Women are more likely to get osteoporosis than men for a few key reasons. For starters, we live longer. And biologically, our bones are thinner and less dense. Then, just to make things more exciting, we hit menopause and lose estrogen—which plays a big role in keeping our bones strong. That hormonal shift accelerates bone loss. In fact, within the first five years after menopause (which is officially defined as 12 months without a period), you can lose up to 20% of your bone mass. Yes, really.

Here’s the kicker: osteoporosis doesn’t come with a warning label. It doesn’t shout. It doesn’t ache or throb in the beginning. Instead, it whispers—quietly and consistently. Maybe you notice your gums receding or your grip strength getting weaker. Maybe you're a little shorter than you used to be (no, it’s not just your imagination). Or maybe the first real sign is a fall that results in a fracture. That’s the kind of silent damage osteoporosis does.

So, what can you do about it? Plenty.

Get a DEXA Scan. Now.

Don’t wait until you're 65. If you're in your 50s—or even late 40s—and heading into menopause, ask your healthcare provider to order a DEXA scan (Dual-energy X-ray Absorptiometry). It’s a painless test that measures your bone density and gives you a clearer picture of your risk.

Stop Smoking

Yes, it's still bad for you. Yes, it also weakens your bones. So if you're still lighting up, this is one more reason to quit.

Prioritize Vitamin D

Your body needs Vitamin D to absorb calcium properly. The trifecta: supplements, food, and sunshine. You can get a blood test to see how low your levels are (spoiler: most of us are low). Vitamin D-rich foods include salmon, egg yolks, mushrooms, and cheese.

Load Up on Calcium

Calcium is your bone’s best friend. Get it from supplements if needed, but also from foods like yogurt, cheese, milk, leafy greens, nuts, seeds, tofu, and tahini. Yes, tahini. Your bones are worth it.

Move Your Body (Specifically With Weight-Bearing Exercise)

Think walking, hiking, resistance training, dancing, or yoga. These types of exercises help stimulate bone regrowth and improve strength and balance—so you’re less likely to fall in the first place. Check out this site on YouTube for well explained and demonstrated videos on weight bearing exercises.

Osteoporosis doesn’t care if you’re busy. It doesn’t care if you feel fine. It starts quietly, does real damage, and shows up dramatically when it’s almost too late. So get ahead of it—your future, unbroken bones will thank you.

Kelly Rigo is the creative force behind Menopause Evolution.