Plunging Hormones

• A woman is officially considered menopausal when she has gone a full year without a menstrual period, according to the Mayo Clinic (See References). The first few years post-menopause are critical when it comes to maintaining your bone health and density in an effort to ward off porous bones (osteoporosis), and this doesn't just miraculously happen. You have to make an effort to maintain bone health. Bone density plummets drastically following menopause because of estrogen deficiency and you are then at risk for developing frail, fragile bones that are apt to fracture if you bump them or fall.
  
  

Silent Disease

• The Cleveland Clinic (see References) notes that osteoporosis is considered the "silent disease" because a woman may not know that she has it because bone loss does not produce any symptoms. However, you may find out, after the fact, when you sustain a fracture simply because you have bumped your wrist against a piece of furniture or you take a tumble and this causes a vertebra to collapse. When vertebrae collapse, you may experience severe back pain, become shorter as a result or develop the spinal deformity called Dowager's Hump, where you end up stooped over with your face facing the ground.
  
  

Vitamins

• The Mayo Clinic advises getting 1,200 to 1,500 milligrams of calcium and 800 international units of vitamin D daily to help strengthen post-menopausal bones. Either get this in your diet and by taking a daily supplement.
  
  

Exercise

• Get off the couch and move. It's crucial that a post-menopausal woman exercise regularly because this will keep your bones strong and healthy. Consider doing strength training and weight-bearing activities. Walk, jog, ride a bike, do yoga, swim, play tennis or lift hand-weights--just keeping moving!
  
  

Err on the Side of Caution

• If you started your menstrual period early (age 11 or 12, for instance) rather than late (at age 16) and if you didn't go through menopause until after you were 45, you have had long-term exposure to estrogen, which is good and reduces your chances of getting osteoporosis, but don't be complacent about your odds. Err on the side of caution. Those women whose periods were late in starting and early to stop are at higher risk of developing brittle bones. If you smoke, are small boned, have a genetic predisposition toward osteoporosis and if you had an eating order, such as anorexia, earlier in your life and if you are Caucasian, your risk of developing osteoporosis post-menopausal increases exponentially.
  
  

Phosphorus and Other Culprits

• Nadine Taylor, M.S., R.D., and author of the book "Natural Menopause Remedies," advises women to watch their phosphorus intake (fish, poultry, red meat, mineral water and carbonated drinks) because calcium is best absorbed when there is a 1:1 calcium/phosphorus ratio. If there is too much phosphorus and too little calcium, this hastens bone loss. Don't over-do it on your animal proteins.
  
  

Calcium Binders

• Fiber and phytic acid, high amounts of which are contained in wheat brain, make it impossible for the body to absorb calcium, which it needs for strong bones. Other foods that are considered calcium binders include rhubarb, spinach, beet greens and spinach. Keep your fiber consumption at 35 grams a day. Cut back on caffeine (no more than 100 mg per day) because this will increase your risk of developing brittle bones. Do not take too much vitamin A or D because this can result in bone and joint pain and can interfere with bone health.