Bone Health in Midlife and Menopause – More Than Just Calcium

Let’s talk bones

Not in a creepy Halloween way, but in a “I’d rather not snap a hip while tying my shoelace” kind of way.

Here’s the truth bomb: after menopause, your bones are quietly going through a midlife crisis of their own. Thanks to the oestrogen exit (rude), we can lose up to 20% of our bone mass in just 5, 7 years post-menopause. That’s not just a stat, it’s a red flag with glitter on it.

But don’t panic. This is not a doom-and-gloom lecture. It’s your midlife toolkit for stronger bones, with a side of humour and common sense.

Blame the Hormones (Again)

Oestrogen is like a project manager for your bones, keeps things organised, tells old bone to break down, new bone to rebuild. When oestrogen buggers off, it’s chaos. The breakdown happens faster than the rebuild.

Enter: brittle bones, creaky joints, and the dreaded “O” word… osteoporosis.

It’s Not Just About Calcium

Yes, calcium matters, but it needs its mates to do the job properly. Think of it like tea without a biscuit, something’s missing.

• Vitamin D, helps absorb calcium (get it from sunshine, eggs, and a supplement if needed)
• Magnesium, helps build bone (in greens, seeds, and dark chocolate—yes, chocolate!)
• Vitamin K2, tells calcium where to go (i.e. bones, not arteries)

Eat your leafy greens, sprinkle pumpkin seeds on everything, and chase the sun like it’s your second job.

Protein Is Your Secret Weapon

Here’s the twist: many midlife women aren’t eating enough protein—and bones need it.

Think Greek yoghurt, eggs, tofu, lentils, and lean meats. Aim for about 1.2g per kg of body weight per day (more if you’re exercising). No, that doesn’t mean steak at every meal—but maybe rethink the “tea and toast” diet.

Lift Something (Other Than Your Wine Glass)

Your bones respond to pressure. Lifting, pushing, pulling—they all say “Hey bones! Stay strong!”

You don’t need a bootcamp or a personal trainer named Kev. Just:

• Use resistance bands or hand weights (or tins of beans)
• Do bodyweight moves like squats, lunges, or stair climbs
• Try a Pilates class that includes strength-based movement

Two sessions a week is brilliant. Consistency beats intensity, always.

Fizz Is Not Your Friend

Sad news for cola lovers: those fizzy drinks, especially colas, may leach calcium from your bones thanks to their phosphate content.

Switch it up with sparkling water, herbal teas, or good old-fashioned tap water. Your skeleton will thank you.

Watch the Bone Bandits

Things that rob your bones: smoking, too much alcohol, chronic stress, and overly restrictive diets.

If your life’s a bit stressful (whose isn’t?), find some calm—yoga, magnesium baths, a good belly laugh.

You don’t have to be perfect. Just aware.

HRT: Worth a Chat

If you’re losing sleep, hot flushing like a disco ball, and feeling more fragile than usual, HRT might help. It’s one of the most effective ways to maintain bone density post-menopause.

Not for everyone, but worth talking to your GP about if you’re concerned.

Know Your Numbers

Over 50? Early menopause? Family history of fractures? Ask for a DEXA scan to check your bone density.

It’s painless, quick, and gives you a clear picture of where you’re at.

In a Nutshell

Your bones need more than a glass of milk and wishful thinking.

Midlife is the perfect time to build strength, fuel up on nutrients, and get lifting—whether it’s weights or the shopping bags.

Strong bones = strong you.
And honestly? You’re just getting started.

💪 Keep going, gorgeous, you’re building one strong, beautiful foundation.