Short Answer
Yes. Declining oestrogen levels during menopause accelerate bone loss — women can lose up to 2% of bone density per year in the first few years after menopause. This increases the risk of osteoporosis and fractures, but there are steps you can take to protect your bones.
Watch the Video
Why Does Menopause Affect Bones?
Oestrogen plays a vital role in maintaining bone density by regulating the balance between bone formation and bone breakdown. When oestrogen levels drop during menopause:
- Bone breakdown speeds up
- Bone formation can't keep pace
- Overall bone density decreases
This process is fastest in the first 5–7 years after menopause, which is why early action is important.
What You Can Do
Diet
- Calcium — aim for 700 mg daily (dairy, leafy greens, fortified foods)
- Vitamin D — helps your body absorb calcium. Consider a supplement, especially in winter (10 mcg/400 IU daily is recommended in the UK)
- Protein — supports bone and muscle health
Exercise
- Weight-bearing exercise — walking, jogging, dancing, tennis
- Resistance training — using weights or resistance bands strengthens bones and muscles
- Balance exercises — reduces the risk of falls
Medical Options
- HRT — can slow bone loss and reduce fracture risk. Discuss with your GP.
- DEXA scan — a bone density scan that can detect osteoporosis early. Your GP can refer you if you're at risk.
- Bisphosphonates — may be prescribed if osteoporosis is diagnosed.
Are You at Higher Risk?
You may be more at risk of bone loss if you:
- Went through early menopause (before 45)
- Have a family history of osteoporosis
- Have a low body weight
- Smoke or drink heavily
- Have taken long-term steroid medication
Still Need Help?
Contact us at help@pillsorted.com or call us. We can advise on calcium, vitamin D, and other supplements to support bone health.