Menopause and osteoporosis

Menopause is about so much more than just the end of your periods. The health impacts for some can be serious, and one of the most significant concerns is the risk of developing osteoporosis. Learn about how menopause impacts bone health and ways to support your bones as you age.

Oestrogen is one of the primary female sex hormones. It plays a crucial role in many bodily functions including supporting strong and healthy bones.¹ During menopause, the body stops producing as much oestrogen. As oestrogen levels in the body decrease, so does bone density.

In the first 5 years after menopause, women may lose up to 10% of their bone mass, putting them at a higher risk of osteoporosis.²

It’s estimated that 23% of women over the age of 50 in Australia have osteoporosis.^3,4

Osteoporosis³ is a musculoskeletal condition characterised by weak, brittle bones that are prone to breaks. People often don’t know they have osteoporosis until they experience their first fracture or break.

Whereas people with healthy, dense bones only tend to experience bone breaks with severe injury, those with osteoporosis can fracture a bone doing something as simple as carrying a heavy load, bumping into something, or even coughing or sneezing.

Having weak bones that are prone to breaking can significantly impact quality of life and mobility. There is growing evidence that bone loss increases the risk of depression in postmenopausal women.⁵

Oestrogen levels drop dramatically after menopause (at an average age of 51), significantly increasing the risk of osteoporosis.⁶

It’s essential that menopausal and post-menopausal women, including those assigned female at birth, support their bone health to help reduce that risk.

The good news is we can support bone health through diet and exercise, says Jana Labiris, a Bupa health coach and dietitian.

Before menopause, women need around 1000mg of calcium every day. Post-menopause, this increases to 1300mg per day.⁷

Calcium-rich foods include dairy, leafy green vegetables such as kale and broccoli, fish with edible bones such as sardines, and tofu.

You can also buy calcium-fortified spreads, cereals and drinks. Check labels and nutritional information on food packaging to see added vitamins and minerals.⁸

200g pot of plain yoghurt or one cup of milk = 200-300mg.

One cup of canned salmon = 200-300mg.

One cup of cooked broccoli = 45mg.

One cup of tofu = 252mg.

2 slices of bread = 24mg.

30g cheddar cheese = 240mg.⁹

Always check labels, as values may vary.

“It might sound like a lot, but it is possible to get enough calcium through diet,” says Jana. “1300mg is equal to 4 servings of dairy a day."⁷  

For anyone who has heart disease, reduced-fat dairy options are recommended.¹¹

If you are struggling to get enough calcium through diet, speak to your GP or pharmacist before starting supplements.

Vitamin D helps the body absorb calcium from food. ¹⁰

The primary source of Vitamin D is sunlight. During and after menopause, aim for 15–30 minutes of sunlight most days, adjusting for season and weather. Don’t forget sun safety.¹²

Top tip: mushrooms exposed to sunlight can increase their Vitamin D content.

Exercise that places stress on bones helps strengthen them over time. This includes walking, running, dancing, and tennis.¹³

Strength training and balance exercises also help reduce fracture risk by improving muscle support and stability.

A combination of daily movement, resistance training, and balance work is recommended for bone health.¹³

A GP may recommend a bone density scan (DEXA).¹⁴ This scan measures bone strength and helps identify osteoporosis or osteopenia.

Your doctor will explain results and recommend treatment if needed, including lifestyle changes or medication.¹⁵

The Australasian Menopause Society has resources online, including information on how to reduce your risk of osteoporosis post-menopause.

Healthy Bones Australia provides advice on how to prevent bone breaks and a comprehensive list of calcium-rich foods to include in your diet.