Eating for strong bones after 40
Key points
- The Office on Women's Health (US) says some women lose up to 25% of their bone mass within 10 years of menopause.
- MedlinePlus (US) says a healthy diet rich in calcium and vitamin D is the best way to help prevent osteoporosis.
- The Office on Women's Health (US) names milk, cheese, yogurt, and leafy greens as calcium foods, and salmon, tuna, and egg yolks as vitamin D foods.
- The Office on Women's Health (US) says experts advise women who drink to have one drink a day at most.
- The Office on Women's Health (US) advises asking a doctor or nurse if you need a bone density test before 65.
Why bones need attention around menopause
The Office on Women's Health (US) says that once menopause has passed, your ovaries make very little estrogen, a hormone. It also says some women lose up to 25% of their bone mass in the first 10 years after menopause. Bone mass is how much bone tissue you have. [1]
MedlinePlus (US) says the bone disease osteoporosis is more common in women, especially after menopause. It also says you may not know you have it until you break a bone. [2]
Foods the sources name
MedlinePlus (US) says the best way to help keep bones strong and prevent osteoporosis is a healthy diet rich in calcium and vitamin D. It also says a diet low in calcium or vitamin D, or without enough protein, can raise your risk. [2]
The Office on Women's Health (US) lists foods that naturally contain calcium. These are milk, cheese, yogurt, and leafy green vegetables such as broccoli, kale, and mustard greens. It adds that calcium is sometimes added to certain other foods. [1]
For vitamin D, the Office on Women's Health (US) says it is hard to get enough from food alone. The foods it names are salmon, tuna fish, and egg yolks. It says vitamin D is also often added to certain foods. [1]
What the sources say to limit
The Office on Women's Health (US) says experts recommend that women who drink alcohol have no more than one drink a day. MedlinePlus (US) lists long-term heavy alcohol use among the lifestyle factors that raise the chance of osteoporosis. [1] [2]
MedlinePlus (US) adds that regular physical activity, limiting alcohol, and not smoking can also help prevent osteoporosis. [2]
When to see a doctor
The Office on Women's Health (US) says a doctor may suggest a bone density test if you are 65 or older. A doctor may also suggest one if you are younger than 65 and have risk factors for osteoporosis. It advises asking your doctor or nurse whether you need a test before age 65. [1]
MedlinePlus (US) says the US Preventive Services Task Force recommends screening for osteoporosis in women age 65 and older. It also recommends it for postmenopausal women under 65 who have factors that raise the chance of developing osteoporosis. [2]
Sources
- Office on Women's Health (US): Osteoporosis (opens in a new tab). Last updated April 28, 2026.
- MedlinePlus (US): Osteoporosis (opens in a new tab). Last updated September 30, 2025.
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