Protecting Your Bone and Muscle Health During Midlife and Menopause
Doctor Steven R. Goldstein MD is a menopause specialist NYC and a Professor of Obstetrics and Gynecology at New York University School of Medicine. Dr Goldstein is a past President of the International Menopause Society, a past President of the Menopause Society (formerly NAMS) and a Certified Menopause Practitioner. As a former Co-Directory of Bone Densitometry and Body Composition at NYU Langone Medical Center, Dr Goldstein is experienced in women’s bone health and the changes to bone during menopause
As women reach midlife, particularly during the menopausal transition, maintaining strong bones and muscles becomes critically important for long-term health and independence. Many are surprised to learn just how serious a seemingly simple injury like a hip fracture can be. In the United States, if a woman in midlife
fractures her hip, there is a 21% chance of mortality within a year and a 25% chance she will lose the ability to live independently, often requiring long-term care in a nursing facility.
It’s important to understand that fractures don't always occur in women with osteoporosis. Many midlife and older women who experience fractures may not meet the clinical definition of osteoporosis but still have weak bones—a condition known as osteopenia. As women age, they can also become more physically frail. When this occurs, even a minor fall can lead to a significant fracture.
In addition to bone health, muscle strength and function are equally important. With age, muscle mass naturally declines, and if left unaddressed, this can lead to sarcopenia, or muscle wasting. Sarcopenia increases the risk of falls and injuries, and can significantly impair mobility and quality of life.
Fortunately, you can take proactive steps to prevent both bone and muscle loss. Regular weight-bearing and resistance exercises are among the most effective ways to preserve musculoskeletal health. These don’t have to take place in a gym many simple, low-impact exercises can be done at home in just 15 to 30 minutes a day. There are excellent online resources available that demonstrate safe and effective routines tailored for midlife and older women.
Maintaining a healthy, active lifestyle during and after menopause is not optional—it is essential. Strong muscles support and protect the bones, improve balance, and reduce the likelihood of falls. Adequate calcium and vitamin D intake also plays a vital role in supporting bone health.
A quick way to assess your balance and lower-body strength is to
try standing on one leg for 60 seconds without holding onto a wall or chair. Try both legs. If you're able to do it with your eyes closed, that's an excellent sign of stability and muscle control. If you are in your 40s, 50s, or beyond, and are concerned about your bone or muscle health or if you are beginning the transition into menopause I encourage you to schedule an evaluation.
Taking care of your bones and muscles today can help preserve your independence and well-being for years to come. Dr. Steven R. Goldstein, is a board-certified gynecologist and nationally recognized menopause specialist NYC .