As the weather cools and daylight hours shorten, it’s the perfect time to shift your focus inward—specifically, to your bone health. For women over 40, the fall season brings real changes that can affect your body’s ability to maintain strong, healthy bones. Decreased sunlight means lower vitamin D levels, which can impact calcium absorption and overall bone strength.
Why Bone Health Matters More After 40
Bone density naturally declines with age, especially for women. After 40, and particularly around menopause, dropping estrogen levels can accelerate bone loss. This increases your risk for:
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Osteopenia (low bone density)
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Osteoporosis (weakened bones and higher fracture risk)
The good news? You can slow or prevent bone loss with the right lifestyle, diet, and medical support. With expert care from Dr. Leveno at Medical City Plano, you can take proactive steps to protect your bones now—and for years to come.
The Vitamin D Drop in Fall
Vitamin D helps your body absorb calcium. During sunnier months, you likely get enough from natural sunlight. But in the fall:
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Sunlight exposure decreases
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Your skin makes less vitamin D
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Bone-supporting processes can slow down
Dr. Leveno recommends having your vitamin D levels checked as part of your fall wellness routine. If they’re low, he’ll guide you on the best way to supplement—safely and effectively.
Calcium: The Cornerstone of Strong Bones
Without enough calcium, your body pulls it from your bones—weakening them over time. After 40, women need a consistent intake of 1,000–1,200 mg of calcium per day through diet and supplements.
Calcium-rich foods include:
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Low-fat dairy (milk, yogurt, cheese)
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Leafy greens (spinach, kale, bok choy)
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Fortified plant milks and cereals
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Almonds and tofu
If your diet falls short, Dr. Leveno can recommend high-quality supplements tailored to your needs.
Lifestyle Habits That Support Bone Strength
Beyond diet, your everyday habits have a major impact on bone health. Dr. Leveno often encourages women over 40 to focus on:
1. Weight-Bearing Exercise
Activities like walking, hiking, dancing, or resistance training help build and maintain bone mass.
2. Quit Smoking
Smoking reduces estrogen levels and interferes with calcium absorption.
3. Limit Alcohol
More than one drink per day can increase the risk of bone loss and fractures.
Perimenopause and menopause affect hormone levels, which influence bone density. Dr. Leveno can evaluate your hormone health and discuss safe treatment options if needed.
Why Fall Is the Best Time to Act
Seasonal changes affect your health more than you may realize. Fall offers a unique opportunity to:
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Reassess your vitamin D levels
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Adjust your supplement routine
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Plan ahead before winter, when deficiencies may worsen
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Establish new healthy habits before the holiday season
Take the First Step Toward Stronger Bones
Bone loss is silent—until it’s not. You might not notice the decline until it results in a fracture or chronic pain. But it doesn’t have to be that way. Working with an experienced provider like Dr. Leveno in Plano, ensures you’re supported with personalized care, thorough testing, and a long-term plan for wellness.