bone might feel like a fixed, unchanging part of the body, but it's actually living tissue that's constantly being broken down and rebuilt throughout life. this process is influenced by many factors, including hormones, nutrition, and physical activity, which is why bone health becomes a particularly important topic around the time of menopause.
the link between oestrogen and bone density
oestrogen plays a role in maintaining the balance between bone breakdown and bone rebuilding. the decline in oestrogen after menopause is linked with changes in bone density, as the balance tends to shift more towards breakdown. this is why bone loss often accelerates in the years following menopause, and why long term bone health deserves attention during this stage of life.
building strong foundations
bone density built up earlier in life provides a foundation, but there's a great deal you can do at any age to support your bones going forward. the key building blocks include:
- calcium, found in dairy, fortified plant milks, leafy greens, and tinned fish with edible bones
- vitamin d, which helps the body absorb calcium effectively
- protein, which forms part of the structural matrix of bone
- magnesium and vitamin k, which also play supporting roles in bone metabolism
movement matters
weight bearing exercise, where the body works against gravity, is one of the most effective ways to support bone density. this includes activities like walking, dancing, climbing stairs, and resistance training. muscle strengthening exercise is also valuable, both for bones and for reducing fall risk as we age.
lifestyle factors to be mindful of
smoking and excessive alcohol intake are both associated with poorer bone health, so reducing or avoiding these can make a meaningful difference. getting enough sleep and managing stress also support the body's natural repair processes, including bone remodelling.
screening and awareness
because bone loss often happens gradually and without obvious symptoms, it can go unnoticed until a fracture occurs. this is sometimes described as a "silent" process. bone density scans (dexa scans) can give a clearer picture of bone health, particularly for those with risk factors such as early menopause, a family history of osteoporosis, or certain medical conditions.
talk to your gp
if you're approaching or have gone through menopause, it's worth speaking with your gp about your individual risk factors for bone loss, whether a bone density screening might be appropriate for you, and what options, including hrt, could help support your bone health going forward.