For many women, menopause marks a major turning point for bone health. With the drop in oestrogen, bones begin to lose density at an accelerated rate—up to 10% in just the first five years after menopause.<!–> This makes osteoporosis (thinning and weakening of the bones) one of the most pressing health concerns for women in midlife and beyond.
The numbers are sobering: around 50% of women over 60 will experience at least one fracture related to osteoporosis. Hip fractures, in particular, can be life-changing, affecting independence and long-term health outcomes.–> But here’s the empowering part—there’s plenty you can do to build resilience, even if you’re starting later in life.
Why Peak Bone Mass Matters
Bone strength isn’t just determined by what happens at menopause—it’s also shaped by your earlier years.<!–> Bones reach their “peak mass” (strongest point) in the late 20s to mid-30s.–> If peak bone mass is lower than ideal, the risk of osteoporosis later in life is higher.<!–> That’s why encouraging children and young adults to eat calcium-rich foods and stay active with weight-bearing exercise (like walking, running, and jumping) is one of the best investments in lifelong bone health.
How Osteoporosis is Diagnosed
Doctors use a specialised scan called a DEXA (dual-energy X-ray absorptiometry) to measure bone mineral density (BMD).–> The result is given as a T-score, which compares your bone density to that of a healthy young woman:
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Normal: 0 to -1
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Osteopenia (early bone loss): -1 to -2.5<!–>
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Osteoporosis: -2.5 or lower
This test helps guide both prevention and treatment plans.
Lifestyle Strategies That Protect Your Bones
Even after menopause, you can take steps that make a real difference:
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Boost Calcium Intake: Aim for 1,300 mg per day—around 3–4 serves of dairy or calcium-rich alternatives.
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Get Your Vitamin D: Just 15 minutes of safe sunlight exposure daily helps your body absorb calcium. Supplements may be needed if levels are low.–>
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Do Weight-Bearing Exercise: Activities like walking, dancing, and hiking stimulate bone growth.<!–>
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Add Resistance Training: Strength training, especially targeting big muscle groups (like glutes and thighs), strengthens bones in areas most prone to fracture.
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Stretch & Stay Mobile: Flexibility and balance training lower your risk of falls.–>
Exercise Tips to Get Started
If you’re new to exercise—or haven’t moved much in years—start gently and get guidance from a qualified exercise physiologist. The goal isn’t to push through pain but to build consistency.
A great weekly routine could look like this:
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3–4 sessions of aerobic activity (30–40 minutes each).
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2–3 sessions of resistance training.<!–>
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Regular stretching or yoga for mobility and balance.
Avoid high-impact exercise on hard surfaces (like running on concrete) if you’re prone to joint pain or injury. Remember, exercise doesn’t have to hurt to be effective—it just needs to be regular.
The Role of Medication
While prevention is powerful, medication may be needed for some women. Several treatment options are available to slow bone loss or increase bone strength.–> The best choice depends on your medical history, bone density, and personal risk factors—your doctor can guide you here.
The Bottom Line
Menopause may accelerate bone loss, but it doesn’t have to mean frailty. With the right nutrition, movement, and medical care, you can protect your bones, reduce fracture risk, and maintain independence well into later life.
Investing in your bone health today is a gift to your future self.
More Information
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Speak with your GP or women’s health specialist.
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Visit Exercise & Sports
Science Australia for exercise guidance.
References
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Greendale GA, et al. Bone loss in women at the time of menopause. J Bone Miner Res. 2012.
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National Osteoporosis Foundation. Osteoporosis Fast Facts.
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Howe TE, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev. 2011.
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Australian Institute of Health and Welfare. Osteoporosis and falls among older Australians. AIHW, 2021.
