Bone health and menopause: what you need to know
5 min read
Bone density loss accelerates dramatically in the years around menopause. The good news: there is a lot you can do, and it's never too early — or too late — to start.
Why menopause affects bones
Oestrogen plays a key role in regulating bone turnover — the constant process of breaking down and rebuilding bone tissue. As oestrogen declines, bone loss speeds up. Women can lose 10–15% of their bone density in the first 5 years after menopause. This is why osteoporosis is significantly more common in women than men.
Risk factors
Family history, early menopause (before 45), surgical menopause, smoking, low body weight, low calcium or vitamin D intake, high alcohol intake, and certain medications (including long-term steroids) all increase risk. If you have multiple risk factors, speak to your GP about a DEXA scan.
What you can do
Strength training 2–3 times per week is the highest-impact intervention for bone density — it stimulates the bone-building process. Weight-bearing aerobic exercise (walking, jogging, dancing) also helps.
Calcium from food (dairy, fortified plant milks, leafy greens, tinned sardines) and vitamin D supplementation are widely recommended. Avoiding smoking and excessive alcohol matters significantly.
HRT is highly protective of bone density and substantially reduces fracture risk. It's often overlooked as a bone-health tool.
Clinical reference points
Reviewed against these public guidance sources in September 2026. Content is educational and is not represented as clinician-reviewed.
Educational content only. This guide is intended to inform, not to replace medical advice. Always discuss symptoms and treatment options with a qualified healthcare provider who knows your full history.
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