Menopause and Osteoporosis in Grand Rapids, MI

What Is Menopause?

Menopause is the time in a woman’s life when menstrual periods permanently stop. It is confirmed when you have gone 12 months in a row without a period.

As you approach menopause (the perimenopause years), your reproductive hormone levels—especially estrogen—begin to drop. Most women reach menopause between ages 45 and 55. In the United States, the average age is about 51–52.

These hormone changes affect many parts of the body, including your bones.

How Menopause Affects Bone Health

Estrogen helps keep bones strong and dense. As estrogen levels fall in the years leading up to menopause and after your final period, bone loss speeds up.

  • Women can lose up to 10% of their bone density in the first 5 years after menopause.
  • About 1 in 2 women over age 60 will experience at least one fracture related to osteoporosis.

What Is Osteoporosis?

Osteoporosis is a condition where bones become less dense and more fragile, making them more likely to break from a minor fall or even everyday activities.

Common fracture sites include:

  • Hip
  • Spine
  • Wrist

In Grand Rapids, where icy sidewalks and slippery winter conditions are common, weak bones can greatly increase the risk of serious fractures from falls.

Osteoporosis Risk Factors in Grand Rapids, MI

You may be at higher risk of osteoporosis if you:

  • Are postmenopausal, especially over age 50
  • Have a small, thin body frame
  • Have a family history of osteoporosis or hip fractures
  • Smoke or have smoked in the past
  • Drink excessive alcohol
  • Have low calcium or vitamin D intake
  • Are physically inactive or sit most of the day
  • Take certain medications (such as long-term steroids)

Michigan’s long, dark winters can also contribute to low vitamin D levels, which affects bone health.

If you live in Grand Rapids or Kent County and have several of these risk factors, talk with your doctor about a bone health evaluation.

Diagnosing Osteoporosis: Bone Density (DXA) Scan in Grand Rapids

If your healthcare provider suspects you may have low bone density, they may recommend a bone density scan, also called a DXA or DEXA scan.

What Is a DXA Scan?

A DXA scan:

  • Is a quick, painless, low-radiation test
  • Measures bone density, usually at the lower spine and hip
  • Provides a T-score, which compares your bone density to that of a healthy young adult

Typical T-score categories:

  • Normal bone density: T-score of -1.0 or above
  • Osteopenia (some bone loss): T-score between -1.0 and -2.5
  • Osteoporosis (significant bone loss): T-score of -2.5 or lower

Where to Get a DXA Scan in Grand Rapids

DXA scans are commonly available through major health systems, including:

  • Corewell Health (formerly Spectrum Health)
  • Trinity Health Grand Rapids
  • University of Michigan Health-West (Metro Health)
  • Mercy Health locations in the region

Your Grand Rapids primary care provider, OB/GYN, or endocrinologist can give you a referral and help you interpret the results.

Why Treatment and Follow-Up Matter

If you are diagnosed with osteopenia or osteoporosis:

  • It’s important to start appropriate treatment as recommended by your doctor.
  • You should have regular follow-up bone density scans (usually every 1–2 years) to monitor changes.

Untreated osteoporosis can lead to:

  • Painful fractures
  • Loss of height
  • Curved spine (kyphosis)
  • Reduced mobility and independence

This can be especially challenging in West Michigan winters, when walking outside is already more difficult and fall risks are higher.

Reducing Your Risk of Osteoporosis

A healthy lifestyle is one of the most effective ways to protect your bones before, during, and after menopause.

1. Calcium: Daily Intake Goals

Aim for about 1,300 mg of calcium per day around and after menopause. This is roughly equal to 3–4 servings of calcium-rich foods.

Good sources of calcium include:

  • Dairy products: milk, yogurt, cheese
  • Fortified plant milks: soy, almond, or oat milk with added calcium
  • Firm tofu (set with calcium)
  • Nuts: almonds, Brazil nuts
  • Dark green leafy vegetables: kale, collard greens, bok choy
  • Canned fish with edible bones: salmon, sardines

If you don’t get enough calcium from food, ask your Grand Rapids healthcare provider if a calcium supplement is appropriate for you.

2. Vitamin D: Essential for Calcium Absorption

Vitamin D helps your body absorb calcium and build strong bones.

  • It is made in the skin after sun exposure.
  • It is found in small amounts in foods like fatty fish, egg yolks, and fortified milk or cereals.

In Michigan, especially in Grand Rapids, low sunshine in fall and winter makes vitamin D deficiency more common.

You can:

  • Ask your doctor for a simple blood test to measure your vitamin D level.
  • Discuss whether you need a vitamin D supplement, especially in winter months.

3. Exercise for Strong Bones

Regular physical activity is one of the best ways to maintain bone strength and reduce the risk of falls.

It is generally recommended to do 30–40 minutes of physical activity most days of the week, including:

Weight-Bearing Exercises

These activities make you move against gravity while staying upright, helping to maintain or improve bone density:

  • Brisk walking (including on indoor tracks at local gyms in winter)
  • Hiking on Grand Rapids trails when conditions are safe
  • Dancing or low-impact aerobics
  • Stair climbing

Resistance (Strength) Training

Resistance exercise helps build and maintain both muscle and bone:

  • Weight machines
  • Free weights (dumbbells)
  • Resistance bands
  • Bodyweight exercises (push-ups, squats, lunges, wall sits)

Balance and Flexibility

These exercises reduce your risk of falls:

  • Tai chi
  • Yoga
  • Balance exercises (standing on one leg, heel-to-toe walking)

Before starting a new exercise program—especially if you have osteoporosis, joint problems, or other health conditions—seek advice from:

  • An accredited trainer
  • An exercise physiologist
  • A physiotherapist/physical therapist

Many Grand Rapids fitness centers, physical therapy clinics, and hospital-based wellness programs offer bone health–friendly exercise classes, particularly for women over 50.

4. Other Lifestyle Changes

To protect your bones:

  • Quit smoking

    • Smoking weakens bones and increases fracture risk.
    • Local resources: Smoking cessation programs are available through Kent County Health Department and major health systems in Grand Rapids.

  • Limit alcohol

    • Keep intake moderate (no more than 1 drink per day for women).
    • Heavy drinking is linked to bone loss and falls.

  • Moderate caffeine intake

    • Excessive coffee or energy drink intake may interfere with calcium balance.
    • Try not to rely on caffeine to get through dark Michigan winters; focus on sleep, movement, and good nutrition.

  • Fall-proof your home

    • Use non-slip rugs and mats, especially in winter when boots track in water and ice.
    • Ensure good lighting, especially on stairs and entryways.
    • Consider grab bars in bathrooms if you are at high risk.

Medical Treatments for Osteoporosis

Lifestyle changes are essential, but some women also need medications to prevent fractures.

Your Grand Rapids doctor may recommend:

  • Oral medications (such as bisphosphonates)
  • Intravenous (IV) infusions
  • Injections (e.g., denosumab or other agents)
  • Menopausal hormone therapy (MHT) in selected women, which can help maintain bone density around the time of menopause

The choice of treatment depends on:

  • Your age and fracture risk
  • Your DXA scan results
  • Other medical conditions
  • Your personal preferences

These treatments are commonly prescribed and monitored by:

  • Primary care physicians
  • OB/GYNs
  • Endocrinologists
  • Rheumatologists

All are available through Spectrum/Corewell Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health clinics in the Grand Rapids area.

Local Resources in Grand Rapids and Kent County

If you live in the Grand Rapids, MI area, you can get support for menopause and osteoporosis through:

  • Your GP/Primary Care Provider

    • First stop for menopause symptoms, bone health evaluation, and referrals for DXA scans.

  • OB/GYN Clinics

    • Located across Grand Rapids through major health systems; they can discuss menopausal hormone therapy and bone protection.

  • Endocrinology and Bone Health Clinics

    • For complex osteoporosis or multiple fractures.

  • Kent County Health Department & Grand Rapids Public Health Resources

    • Information on nutrition, smoking cessation, physical activity programs, and community health services.

  • Local Wellness and Fitness Centers

    • Many offer low-impact, strength, and balance classes suitable for women in midlife and beyond.

You can also learn more from trusted national resources such as the National Osteoporosis Foundation and other reputable women’s health organizations.

Key Points for Women in Grand Rapids

  • Menopause leads to lower estrogen, which speeds up bone loss and increases the risk of osteoporosis.
  • Many women lose up to 10% of their bone density in the first 5 years after menopause.
  • If you are diagnosed with osteoporosis or osteopenia, it’s important to start treatment and have regular bone density assessments.
  • You can reduce your risk of fractures by:
    • Eating enough calcium (about 1,300 mg daily)
    • Maintaining healthy vitamin D levels, especially during Michigan’s darker months
    • Doing weight-bearing and resistance exercises most days of the week
    • Avoiding or reducing smoking, excess alcohol, and high caffeine intake
  • Starting bone-healthy habits around age 50 and soon after menopause can significantly help prevent bone loss.

If you are approaching menopause or already postmenopausal in Grand Rapids, talk with your healthcare provider about a personalized plan to protect your bones and stay active through every season.