Find out how lifestyle changes may help you maintain good bone health during the menopause.
The menopause is when a woman stops having periods. It happens when you run out of eggs and your ovaries stop producing a hormone called oestrogen. It usually happens between the ages of 45 and 55, but for some women, it happens earlier. The average age in the UK is 51.
Perimenopause is when you have symptoms of the menopause, but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months.
Not everyone will have symptoms. If you do, whether you choose to take treatments such as HRT to manage symptoms of the menopause or not, your lifestyle can help you stay healthy during perimenopause, menopause and beyond.
Find out more about the menopause, perimenopause and symptoms.
Oestrogen affects bone health. As oestrogen levels fall after the menopause the bones can become thinner and weaker. This can lead to osteoporosis and an increased risk of fractures.
You can reduce your risk of developing osteoporosis in various ways.
During the menopause, it’s important to exercise regularly and include weight-bearing and resistance exercises. These encourage your bones to become stronger.
We have information about keeping active during the menopause.
The Royal Osteoporosis Society also has more information about exercising for bones and the types of exercises you can do to keep your bones strong.
A healthy and balanced diet is essential to bone health (and general health) because it supplies protein, carbohydrates and fat, vitamins, minerals and other nutrients for tissue renewal and growth.
During the menopause, your diet should include plenty of fruit, and vegetables. Aim for at least 5 portions of fruit and vegetables a day.
Calcium-rich foods are also especially important for your bone health. Calcium helps build and maintain healthy bones and teeth. It’s recommended that you consume 700mg of calcium a day as part of your diet. If you have a greater osteoporosis risk, you will need more calcium. Your GP can help you understand your osteoporosis risk.
Dairy foods such as milk, cheese and yoghurt, are good sources of calcium. If using plant-based dairy alternatives, try to ensure that they are calcium-fortified. Checking food labels can help you work out which foods are calcium-fortified. Other sources of calcium include:
We also have information about eating well for the menopause.
Vitamin D is essential for bone health. Direct sunlight on your skin is the primary source of vitamin D, which also helps us absorb calcium. From about late March/early April to the end of September, most people should be able to make enough of it from sunlight.
Between October and early March, when there isn’t enough sunlight in the UK, it’s recommended that adults in the UK take a high-quality vitamin D supplement, containing 400IU of vitamin D, as per NHS guidelines.
You can also get vitamin D from some foods like oily fish like salmon and egg yolks, but it’s unlikely that they will give you enough to meet your needs.
It’s recommended that people who don’t make enough vitamin D from sunlight because they have very little or no exposure to it, take a daily supplement throughout the year. This may include people who aren’t often outdoors or people with dark skin – for example, if you have an African or south-Asian background. The NHS has more information about this.
If you smoke or drink alcohol, stopping smoking and cutting down on alcohol, can also help protect you against weak bones and help you manage other menopause symptoms. It can also help reduce other health risks. The NHS has information if you need support to stop smoking. They also have information about cutting down on alcohol.
If you can and wish to take it, hormone replacement therapy (HRT) can also help prevent osteoporosis by increasing your level of oestrogen. Find out more about the benefits and risks of HRT.
Watch our webinar on Living Well With The Menopause
Book: The Science of Menopause, Understand Your Body Make The Right Choices by Dr Philippa Kaye
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Find out how lifestyle changes may help you look after your wellbeing during the menopause.
Find out how keeping active may help you manage common symptoms of the menopause.