Bone Health and Menopause: Why It Matters and How to Protect Your Bones
Menopause is a significant milestone in a woman’s life, bringing with it a range of physical and hormonal changes. One of the most important—but often underappreciated—health considerations during this stage is bone health. As oestrogen levels naturally decline, so does the body’s ability to maintain strong bones, leading to an increased risk of bone density loss, osteoporosis, and fractures.
The Impact of Menopause on Bone Health
Bone is living tissue that is continuously broken down and rebuilt throughout life. Oestrogen plays a vital role in maintaining the balance between this breakdown and rebuilding process. During perimenopause and especially postmenopause, the sharp decline in oestrogen accelerates bone loss. Research shows that women can lose up to 20% of their bone density in the five to seven years following menopause.
This rapid loss can lead to conditions such as osteopenia (low bone density) and osteoporosis, where bones become porous and fragile, significantly increasing the risk of fractures—particularly in the hip, spine, and wrist. The effects are often silent until a fracture occurs, making prevention and early intervention essential.
Who Is Most at Risk?
While all women experience hormonal changes during menopause, certain factors can increase the risk of developing osteoporosis. These include entering menopause before the age of 45, a family history of osteoporosis, low body weight, smoking, excessive alcohol consumption, and a diet lacking in calcium and vitamin D. A sedentary lifestyle also contributes to the weakening of bones over time.
Supporting Bone Health During and After Menopause
The good news is that there are effective strategies to help protect and strengthen bones during this life stage. Nutrition is a cornerstone of bone health. Calcium is essential for bone structure, while vitamin D helps the body absorb calcium effectively. Women over 50 are advised to aim for 1,200 mg of calcium , through diet and/or supplements (of 500mg max a day) and 800 to 1,000 IU of vitamin D daily or sufficent sunlight on ones face and forearms daily.
Regular exercise, especially weight-bearing and resistance-based activities such as walking, strength training, and yoga, plays a key role in maintaining bone density and improving balance. This can reduce the likelihood of falls, which are a major cause of fractures in older adults.
Hormone Replacement Therapy (HRT) is another important option to consider. HRT has been shown to prevent bone loss and reduce fracture risk in postmenopausal women, particularly when started early in the menopausal transition. It is not suitable for everyone, so it’s important to speak to your GP or a menopause specialist like myself, to determine if it’s the right approach.
In addition, women should consider undergoing a bone mineral density test—commonly known as a DEXA scan—if they are over 65 or have other risk factors. This simple scan can assess current bone health and help guide treatment decisions before fractures occur.
Lifestyle changes also make a significant difference. Avoiding smoking, limiting alcohol intake, maintaining a healthy weight, and creating a fall-safe environment at home are all part of a proactive approach to long-term bone health.
How Menopause Care NZ Can Help
At Menopause Care NZ, we provide tailored support for women navigating the challenges of menopause, including the crucial area of bone health. Our team offers comprehensive consultations, advice on nutrition and exercise, and guidance on medical options such as HRT. We understand that every woman’s journey is unique, and we work with you to create a plan that supports your wellbeing now and into the future.
If you are concerned about your bone health or want to learn more about preventing osteoporosis, we encourage you to book a consultation with one of our experienced menopause specialists.
Your future strength starts today—let us help you take care of your bones, so they can take care of you.
