As a women’s health practitioner—and someone navigating menopause myself—I want to highlight the critical importance of bone health during midlife.
Having recently turned 50 and now being in my second year of menopause, I chose to have my first bone density scan. I wanted a baseline to track my bone health over time, and it reinforced how valuable this information is for women entering perimenopause and menopause.
The connection between menopause and bone health is significant. As estrogen levels decline, bone cell production slows and bone breakdown accelerates.
The most rapid loss of bone density occurs during the first five years of the perimenopause-to-menopause transition, making this the most crucial window for prevention and support. Research shows that around 30% of postmenopausal women develop osteoporosis, a condition associated with increased fracture risk.
Osteoporosis is not the same as osteopenia, which represents early bone thinning. However, it’s important to know that a fracture in the presence of osteopenia is often classified clinically as osteoporosis.
A bone density scan (DEXA) can be arranged with a referral from your GP. The scan uses low-dose X-ray technology, with radiation exposure similar to that of a five-hour flight.
Having a baseline scan allows you to monitor changes and take early, preventative action.
In my clinical experience, certain body types may require closer attention to bone health. Women with a slim build, fine bone structure, and faster metabolism (often described as sensor or Vata types) may be more vulnerable to bone density loss.
That said, bone health concerns can affect all body types, and many factors influence bone strength, including nutrition, movement, hormones, and lifestyle.
Vitamin D is essential for calcium absorption and bone strength. Support levels by:
Regular sun exposure (5–10 minutes daily when appropriate)
Including vitamin D–rich foods such as:
Fatty fish (salmon, sardines, mackerel)
Cod liver oil
Egg yolks
Beef liver
Aim to include a variety of calcium-rich foods regularly:
Sardines and salmon with bones
Dark leafy greens
Tahini
Almonds
Organic dairy, if tolerated
Bone responds to load. The most effective activities for bone health include:
Structured weight or resistance training
Weight-bearing exercise such as walking or jogging
Mindful movement practices like yoga or tai chi
Minimise soft drink intake, which can negatively impact bone health
Be aware of medications that may interfere with vitamin D, calcium, or vitamin K2 absorption
Consider targeted supplementation under professional guidance, including collagen, vitamin D, K2, boron, and calcium where appropriate
Every woman’s menopause journey is different. In consultation, I can help you:
Review your health history and symptoms
Interpret relevant blood work
Assess medication and supplement interactions
Create a personalised nutrition and lifestyle plan
Support long-term bone health and overall wellbeing
If you’d like support with bone health during perimenopause or menopause, you’re welcome to book a no-obligation courtesy call or an initial consultation.
Mikaela x
