What menopause is quietly doing to your bones (& what you can do about it)

Osteoporosis is one of those conditions that most of us have heard but very few of us truly think about - until it becomes a problem. 

And by then, we’re working to undo damage rather than supporting a healthy position. 

Osteoporosis is a disease characterised by: 

• Low bone mineral density  
• Degeneration of bone tissue  
• Reduced bone strength  
• Increased risk of fractures  

And for us as women, particularly post menopause, it is incredibly common. Women make up nearly 80% of osteoporosis cases & approximately 20% of women aged 50+ have osteoporosis, with prevalence rising as we age. By the age of 80 40% of us will be osteoporotic. By age 90 67% of us are affected. 

From around the age of 55 onwards, fractures related to osteoporosis become far more common. And unfortunately, those fractures don’t just mean inconvenience. They can lead to serious complications, reduced independence, and in some cases, increased mortality. 

Globally, the risk of osteoporosis-related fractures in people over 50 is expected to double by 2040. 

So this isn’t a niche issue. 

It’s something that affects a significant proportion of us, whether we’re thinking about it or not. 

Why menopause matters so much here 

During menopause, the drop in oestrogen has a direct impact on bone health. 

Oestrogen plays a protective role in maintaining bone density.
As levels decline, bone breakdown can outpace bone formation. 

Which is why this stage of life is such a critical window. 

The good news? 

There is a lot we can do. 

First, let’s look at what works against us 

There are a number of factors that actively contribute to poorer bone health: 

• Smoking – negatively affects collagen production and increases free radicals  
• Excess alcohol – contributes to inflammation  
• High sugar intake – again, not helpful for collagen or overall tissue health  
• Chronic stress – impacts collagen production and overall physiology  

None of this will be new to you. 

But it’s worth reinforcing that these factors don’t operate in isolation.
They compound over time. 

So the more we can reduce them, the better our long-term outlook. 

Now, what actually helps? 

If we strip everything back, there are two main pillars when it comes to protecting bone health: 

1. Exercise
   2. Nutrition

Exercise: the primary driver 

When we talk about bone health, resistance training often gets all the attention - and rightly so. 

Because it is crucial. 

Bone responds to load. 

When you place stress through the body - in a controlled, progressive way - you are essentially sending a signal: 

“This tissue is needed. Maintain it. Strengthen it.” 

But here’s where many women go wrong… 

Light weights, repeated endlessly, are not enough. 

To stimulate change, we need: 

• Moderate to high intensity  
• Progressive overload (gradually increasing weight or resistance)  
• Effort - working muscles towards fatigue  

That’s what drives adaptation. 

The evidence suggests that around three sessions per week can have a meaningful impact. 

And yes, if you’re starting from a low base, it can feel daunting. 

But it is never too late to start. 

If you’re unsure where to begin: 

• Speak to your GP  
• Consider a physiotherapist if you have any injuries or concerns  
• Work with a qualified trainer to learn proper form  

This isn’t about throwing yourself into something extreme.
It’s about building safely and progressively.

Don’t forget cardio 

While resistance training is the headline act, cardio still matters. 

It supports: 

• Blood flow to bone tissue  
• Overall cardiovascular health  
• General mobility and function  

So this isn’t an either/or. 

It’s a both. 

Nutrition: the support system 

You’ve heard me say it before and I’ll say it again: 

I am very much about a food-first approach. 

That said, if there is a diagnosed deficiency or increased need, supplementation may absolutely have its place, particularly in osteoporosis, under guidance from your GP. 

Let’s look at the key nutrients. 

Calcium 

The obvious one. 

Calcium is fundamental to bone structure, and low intake is linked to increased bone breakdown. 

We can get calcium from: 

• Dairy products  
• Green leafy vegetables  
• Nuts and seeds  
• Fish (including bones)  
• Tofu and soya products  

Vitamin D 

Vitamin D is essential for calcium absorption and bone metabolism. 

In the UK and similar climates, getting enough through sunlight alone, particularly in winter, is difficult. 

That’s why supplementation is often recommended. 

Food sources include: 

• Oily fish  
• Eggs  
• Fortified foods  

Protein 

Often overlooked, but absolutely vital. 

Protein provides the building blocks for bone structure. 

And during menopause, ensuring adequate intake becomes even more important. 

Magnesium 

Magnesium plays a supporting role by activating vitamin D. 

Without it, vitamin D can’t do its job effectively. 

Sources include: 

• Leafy greens  
• Legumes  
• Nuts and seeds  
• Dark chocolate (yes, really)  

Vitamin C 

Vitamin C is central to collagen production: the framework that bone is built upon. 

It’s also depleted by stress and smoking, and we can’t store it in the body. 

So we need it regularly. 

Sources include: 

• Citrus fruits  
• Peppers  
• Tomatoes  
• Kiwi  
• Green vegetables  

The bigger picture 

None of these nutrients work in isolation. 

Bone health is the result of: 

• Consistent movement  
• Adequate nutrition  
• Managing inflammation  
• Supporting overall physiology  

There isn’t a single “magic bullet.” 

But there is a very clear, evidence-based framework. 

And here’s the reality I see every day… 

When you bring together the right information, in a way that’s practical and manageable, the impact can be significant - not just for bone health, but for energy, confidence, and long-term wellbeing. 

A quick note on MenoMelt 

Today is day one of MenoMelt, and it’s already been brilliant to see. 

There are meal prep photos coming in, conversations around goals, and real clarity on why each person is here. 

And that’s where the change starts. 

Clarity. Structure. Support. 

If you’ve been thinking about joining, it’s not too late. 

If bone health is on your mind - whether that’s prevention or support - don’t leave it to chance. 

Start the conversation. 

• Reply to this post
• Ask your GP about your risk  
• Or come and join us inside MenoMelt if you want structured, practical guidance over the next three weeks  

Because this isn’t just about avoiding fractures. 

It’s about staying strong, capable, and independent for the years ahead. 

And that’s worth investing in, isn’t it?