Bone Health Risk Calculator
Assess your osteoporosis risk during menopause and get a personalized action plan for stronger bones
Menopause Bone Health Assessment
Evaluate your risk factors and receive personalized recommendations for bone health
Your Bone Health Risk Assessment
Your Key Risk Factors
Your Personalized Action Plan
Nutrition
Exercise
Supplements
Medical
Email Your Results
Understanding Your FRAX Score
Learn how the FRAX tool calculates your fracture risk
The FRAX® tool was developed by the World Health Organization to evaluate fracture risk in patients. It calculates the 10-year probability of a major osteoporotic fracture (hip, spine, forearm, or shoulder) and the 10-year probability of a hip fracture.
Low Risk
< 10% risk of major fracture
< 1% risk of hip fracture
Moderate Risk
10-20% risk of major fracture
1-3% risk of hip fracture
High Risk
> 20% risk of major fracture
> 3% risk of hip fracture
Your FRAX score helps determine if you need treatment for osteoporosis. Even if your bone density is normal (T-score above -1.0), you may still need treatment if your FRAX score indicates high risk.
Bone-Boosting Nutrition Plan
Essential nutrients for strong bones during menopause
Calcium-Rich Foods
- Dairy products (milk, yogurt, cheese)
- Fortified plant milks (almond, soy, oat)
- Canned fish with bones (sardines, salmon)
- Dark leafy greens (kale, broccoli, bok choy)
- Tofu and edamame
- Almonds and sesame seeds
Vitamin D Sources
- Fatty fish (salmon, mackerel, sardines)
- Fortified dairy and plant milks
- Egg yolks
- Beef liver
- UV-exposed mushrooms
- Sunlight exposure (15-20 min daily)
Vitamin K2 Foods
- Fermented foods (natto, sauerkraut)
- Hard cheeses (Gouda, Edam)
- Egg yolks
- Chicken liver
- Ground beef
- Salmon and shrimp
Magnesium Sources
- Dark chocolate (70% cocoa or higher)
- Nuts and seeds (almonds, pumpkin seeds)
- Legumes (black beans, edamame)
- Whole grains (quinoa, brown rice)
- Avocados and bananas
- Leafy greens (spinach, Swiss chard)
Targeted Exercise Routines
Specific exercises to build and maintain bone density
Weight-Bearing Exercise
- Brisk walking (30 min, 5x/week)
- Stair climbing (15 min, 3x/week)
- Hiking on varied terrain
- Dancing (Zumba, ballroom)
- Low-impact aerobics
- Elliptical machine
Strength Training
- Weight lifting (2-3x/week)
- Resistance band exercises
- Bodyweight exercises (squats, lunges)
- Pilates with resistance
- Kettlebell workouts
- Functional movement training
Balance & Stability
- Tai Chi (2-3x/week)
- Yoga (focus on balance poses)
- Single-leg stands (30 sec each leg)
- Heel-to-toe walking
- Balance board exercises
- Stability ball workouts
High-Impact Options
- Jumping rope (with doctor approval)
- Jogging or running
- Tennis or racquetball
- High-impact aerobics
- Volleyball or basketball
- Hiking with elevation changes
Supplement Recommendations
Key supplements for bone health during menopause
| Supplement | Daily Recommendation | Key Benefits | Notes |
|---|---|---|---|
| Calcium | 1000-1200 mg | Primary building block of bone | Split into 2 doses (500-600 mg each) for better absorption |
| Vitamin D | 800-2000 IU | Enhances calcium absorption | Higher doses may be needed if deficient; get blood levels checked |
| Vitamin K2 | 90-180 mcg | Directs calcium to bones | Take with a meal containing fat for better absorption |
| Magnesium | 320-420 mg | Supports bone structure | Choose citrate or glycinate form for better absorption |
| Boron | 3 mg | Reduces calcium loss | Small amounts needed; don't exceed recommended dose |
| Strontium | 680 mg | Stimulates bone-building cells | Take separately from calcium and vitamin D |
| Collagen | 15-20 g | Provides bone matrix | Type I collagen is most beneficial for bones |
| Omega-3s | 1000-2000 mg | Reduces inflammation | Choose high-quality fish oil with EPA and DHA |
DEXA Scan Preparation & Results Guide
Everything you need to know about bone density testing
Before Your Scan
- Wait at least 2 weeks after any contrast X-rays
- Don't take calcium supplements 24 hours before
- Wear comfortable clothing without metal
- Inform technician if you might be pregnant
During the Scan
- Lie still on a padded table
- Scanner arm passes over your body
- Painless and non-invasive
- Takes about 10-20 minutes
Understanding Results
- T-score compares your bone density to young adults
- Z-score compares to people your age
- Focus on T-score for osteoporosis diagnosis
- Discuss results with your healthcare provider
Interpreting Your T-Score
Normal
T-score: -1.0 or higher
Osteopenia
T-score: -1.0 to -2.5
Osteoporosis
T-score: -2.5 or lower
Even if your T-score shows osteopenia or osteoporosis, there are many effective treatments and lifestyle changes that can help improve your bone density and reduce fracture risk.
Get the Complete Bone Health Guide
Download our comprehensive PDF guide with detailed risk assessment tools, personalized nutrition plans, exercise routines, and expert strategies for maintaining strong bones through menopause and beyond.
Comprehensive Risk Assessment
Detailed questionnaires and scoring systems to evaluate your osteoporosis risk
Bone-Boosting Nutrition Plan
Meal plans, recipes, and food guides optimized for bone health
Targeted Exercise Routines
Illustrated exercise programs designed to build and maintain bone density
Supplement Protocol
Science-backed supplement recommendations with dosing guidelines
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