Bone Health & Osteoporosis in Midlife: Strength Training, Calcium, Vitamin D, DXA, FRAX & Fall Prevention | The Menopause Reset Podcast
Bone health and osteoporosis matter most in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how estrogen shifts accelerate bone loss and share a simple plan to build stronger bones with training, nutrition, and smart testing.What we cover Training pillars: 2–3 weekly strength sessions (squat, hinge, push, pull, core), daily weight-bearing (brisk walking, stairs, step-ups), and balance work (single-leg stands, heel-to-toe). Form & safety: posture first; prefer hip hinge over deep spinal flexion if bone density is low; progress loads gradually. Nutrition basics: protein-forward meals; food-first calcium with a target of ~1,000–1,200 mg/day from food + supplements; check vitamin D (25-OH) with your clinician; include magnesium and vitamin K–rich foods. Know your status: DXA scan and T-score ranges (osteopenia vs osteoporosis); how the FRAX 10-year risk tool guides decisions. Treatment landscape: antiresorptives (bisphosphonates, denosumab, SERMs like raloxifene) and anabolic agents (teriparatide, abaloparatide, romosozumab)—matched to risk with follow-up. Fall prevention: brighter lighting, secure rugs, clutter-free walkways, shoes with traction, bathroom grab bars, night lights.Try this tonight: serve a protein-and-vegetables dinner, take a 10-minute walk after, set a night light on the path to the bathroom, and split calcium doses with meals if you supplement.This week: complete two strength sessions, add three brisk walks, and a short balance routine on non-lifting days. Track calcium from food for two days and fill only the gap with a small supplement if needed. If you have risk factors or prior low-trauma fracture, schedule a DXA and ask about your FRAX score.Keywords: bone health, osteoporosis, osteopenia, menopause bone loss, perimenopause, DXA scan, T-score, FRAX risk, calcium, vitamin D, protein, strength training, weight-bearing exercise, balance training, fall prevention, bisphosphonates, denosumab, teriparatide, abaloparatide, romosozumab, raloxifene, women over 40, midlife women, The Menopause Reset Podcast.Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend building bone-smart habits.Next episode: Skin & Hair in Menopause — hydration, helpful actives, scalp care, and realistic routines that work.Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.