How does Menopause affect Bone Health?
- Julie Jarvis
- Jun 22
- 3 min read
According to Age UK, after 50, 1 in 2 women will break a bone! What a scary statistic. Our bone minerals start to decline in our 30s, but the rate of decline speeds up around the age of 50, coinciding with the menopause for many women. This makes the menopause a key life stage to focus on bone health and reduce your risk of osteoporosis.
The good news is that there are several things we can all do to strengthen our bones, and help us remain healthy as we age.
Vitamin D is Vital
Vitamin D helps with the absorption of Calcium, which in turn helps to strengthen our bones. 10 minutes of direct sun exposure to skin a couple of times a day is recommended, without sun lotion (after 10 minutes, use sun lotion to protect from sunburn). Remember that Vitamin D is absorbed through skin, so you need to have exposed skin to get the benefit. Darker skin may require greater sun exposure, or supplements. In the UK, the NHS recommends taking a Vitamin D supplement from September to April when we get a lot less sunshine.
Some foods contain Vitamin D which can help top up your daily dose, but food alone won't be enough to meet your body's requirements. Foods containing Vitamin D include oily fish such as salmon, eggs, specially grown mushrooms, fortified bread and yogurts.
Please ask your GP to check your Vitamin D levels if you have any concerns.
Calcium
Calcium is an essential mineral to keep your bones strong and healthy. The recommended dose we need daily is 700mg. It should be possible to get the calcium you need from eating a healthy diet.
Food containing calcium include:-
Milk & dairy products; but if you're reducing dairy intake to manage menopause symptoms, consider:-
Dark green leafy vegetables, such as broccoli, cabbage but not spinach
Almonds
Tofu
Sardines
Sesame seeds (and Tahini)
Chia Seeds
Pulses
Fortified foods such as milk alternatives and breakfast cereals
Recent research has shown that consuming olive oil and foods containing magnesium also has positive impacts on maintaining bone strength.
Alcohol
Not only can alcohol prevent the body from absorbing calcium, but it can also reduce the bones' ability to repair and reform. And let's face it, we all get a lot more wobbly after a few glasses, increasing the risk of awkward falls, broken bones and fractures. The recommended level of alcohol consumption is 14 units per week, but if you're going through menopause, we would recommend abstaining altogether to help manage a range of symptoms. Take a look at this earlier blog for more details: 5 Reasons why Dry January is a great option for mid-life women
Exercise
Staying active is essential to help keep your bones healthy, and will also help to keep your heart healthy and beat low mood.
Weight-bearing exercises help to maintain bone strength by supporting your body weight through arms, legs and the spine. Yoga is a great way to do this as many asanas are weight-bearing, build muscle and help to improve balance.
Walking, dancing and swimming are also great exercises for menopause ladies.
The thought of bones getting weaker as we move through menopause can seem scary, but once you know the risks and what you can do to mitigate them, you can move forward with confidence, knowing you're prioritising your health and nurturing your body.
Stay well.
Jules xx
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