Bone Health
After menopause, the drop in estrogen levels can make bones weaker and more likely to break. This loss of bone strength happens gradually and often without symptoms until a fracture occurs.
Osteoporosis is a condition where bones become less dense and more fragile. Around one in two women over 60 will experience a fracture due to osteoporosis, so it’s important to know how to protect your bone health early.
Estrogen plays a key role in keeping bones strong. When estrogen levels fall after menopause, bone breakdown happens faster than new bone can form. On average, women lose up to 10% of their bone density in the first five years after menopause.
Bone loss is most common in the spine, hips, and wrists. Factors that can increase your risk include:
Family history of osteoporosis or fractures
Low body weight
Smoking or drinking too much alcohol
Little or no exercise
Low calcium or vitamin D intake
Early menopause or certain medications
Read “Menopause is Changing Your Bones: What You Need to Know”
There are simple ways to protect your bones and reduce the risk of osteoporosis:
Eat for bone health
Include calcium-rich foods like yoghurt, cheese, leafy greens, tofu, and fish with edible bones. Aim for about 1,300 mg of calcium each day. Vitamin D helps your body absorb calcium, so spend some time in the sun or ask your doctor about supplements if needed.
Stay active
Regular weight-bearing exercise, such as walking, dancing, or light weight training, helps strengthen both bones and muscles. Exercise also improves balance, reducing the chance of falls.
Avoid smoking and limit alcohol and caffeine
These can reduce calcium absorption and increase bone loss.
Maintain a healthy lifestyle
A balanced diet, steady weight, and regular movement all help keep your bones strong.
If you’ve been diagnosed with osteoporosis or have low bone density, your doctor may suggest:
Menopausal Hormone Therapy (MHT) to help slow bone loss
Bone-strengthening medicines such as bisphosphonates or denosumab
Calcium and vitamin D supplements if you’re not getting enough from diet or sunlight
These treatments can help reduce the risk of fractures and maintain bone strength.
At WellFemme, our menopause doctors understand how hormonal changes after menopause affect bone health. Through a personalised Telehealth consultation, your clinician can explain your risk factors, discuss hormone and lifestyle options, and help you build a plan to protect your bones for the long term.
If you’re concerned about bone loss or want to know how to prevent osteoporosis, book a Telehealth consultation with a WellFemme menopause doctor for expert, evidence-based advice.
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