Osteoporosis: How Healthy Are Your Bones?

Why Bone Health Matters for Women’s Hormonal Health & Longevity

Bone health isn’t always the first thing we think about when it comes to women’s health. We focus on weight gain, sleep, mood swings, and hot flushes, but our bones deserve just as much attention—especially as we get older.

One in three women over 50 will experience an osteoporotic fracture, and these aren’t just minor injuries. They can lead to chronic pain, reduced mobility, and long-term health complications. The good news? There’s a lot we can do to protect our bones, strengthen them naturally, and reduce the risk of osteoporosis.

Let’s break down what you need to know—and, more importantly, what you can do today to take care of your bones for life.

What is Osteoporosis?

Osteoporosis is a condition that causes bones to become weaker and more brittle, making them more likely to fracture. This happens because bone density (the amount of minerals in your bones) naturally decreases with age.

For women, bone loss speeds up after menopause due to the drop in oestrogen, a hormone that plays a key role in keeping bones strong. The lower your bone density, the higher your risk of fractures—especially in the hips, spine, and wrists.

Are You at Risk of Osteoporosis?

Certain factors increase your risk, including:

✔ Being female (women have smaller, thinner bones than men)

✔ Being postmenopausal (due to oestrogen decline)

✔ A family history of osteoporosis

✔ Lack of weight-bearing exercise (like walking or strength training)

✔ Low intake of calcium, vitamin D, and other bone-supporting nutrients

✔ Smoking or high alcohol intake

✔ Having conditions like hyperthyroidism or inflammatory bowel disease (IBD)

If you’re worried about your bone health, a bone density test (DXA scan) is a quick, painless way to check your bone strength and assess your risk of osteoporosis. It’s recommended for women over 65, but if you have risk factors, you may want to get tested earlier.

How Osteoporosis Affects Your Overall Health

Osteoporosis isn’t just about bones. It has a knock-on effect on your entire body. Here’s how it can impact your health:

• Fractures & Chronic Pain – Weak bones mean higher fracture risk, especially in the hips and spine. These injuries can lead to long-term pain and disability.

• Posture Changes (Dowager’s Hump) – Osteoporosis-related fractures in the spine can cause a stooped posture (kyphosis), affecting both your appearance and lung capacity.

• Increased Fall Risk – Weaker bones and reduced mobility make falls more dangerous.

• Nutritional Deficiencies – Low levels of calcium, vitamin D, and vitamin K can contribute to poor bone health and other health issues.

• Heart Health Risks – Some research links osteoporosis to cardiovascular disease, showing a possible connection between bone loss and arterial health.

• Oestrogen & Hormonal Health – The link between menopause and osteoporosis is strong. For some women, HRT (hormone replacement therapy) may help slow bone loss.

5 Steps to Stronger, Healthier Bones

While we can’t control ageing, there’s plenty we can do to maintain bone strength and reduce osteoporosis risk.

Here’s where to start:

1. Move More:

Weight-Bearing & Resistance Exercise

Walking, jogging, Pilates, strength training, and resistance exercises all help maintain and even increase bone density.

Aim for a mix of:

• Weight-bearing exercises (walking, dancing, or hiking)

• Strength training (lifting weights or using resistance bands)

• Balance exercises (yoga or Pilates) to reduce fall risk

Even 20–30 minutes a few times a week can make a huge difference.

2. Get Enough Calcium & Vitamin D:

Calcium is your bones’ building block, and vitamin D helps your body absorb it properly.

Good sources of calcium include:

• Dairy (yoghurt, cheese, milk)

• Leafy greens (kale, broccoli)

• Fortified plant-based milks

• Almonds & sesame seeds

For vitamin D, aim for:

• Sunlight exposure (10–20 minutes a day)

• Fatty fish (salmon, sardines)

• Fortified dairy or plant milks

• Supplements (especially in winter)

3. Reduce Caffeine, Alcohol & Smoking:

• Too much caffeine can block calcium absorption. If you drink a lot of coffee or tea, try cutting back.

• Excess alcohol can weaken bones over time. Keep it to moderate levels.

• Smoking reduces bone mass—quitting can help protect your bones.

4. Focus on Protein & Key Nutrients for Bone Strength:

Bones aren’t just made of calcium—they also need protein, magnesium, vitamin K, and zinc to stay strong.

✔ Protein – Found in lean meats, fish, beans, lentils, and tofu.

✔ Magnesium – Nuts, seeds, whole grains, and leafy greens.

✔ Vitamin K – Green vegetables (spinach, Brussels sprouts).

✔ Zinc – Found in nuts, seeds, and seafood.

Eating a balanced diet with plenty of whole foods will naturally support your bones.

5. Manage Stress & Hormones

Chronic stress increases cortisol, which can weaken bones over time.

Try:

• Yoga, meditation, or breathing exercises

• Regular movement to help regulate stress hormones

• Prioritising sleep—your bones repair and rebuild while you rest

How to Support Bone Health Through Nutrition

Want to give your bones the best possible support? Here’s how to build a bone-friendly plate:

Eat More:

• Dairy or fortified alternatives for calcium

• Leafy greens for vitamin K & magnesium

• Fatty fish for vitamin D

• Nuts & seeds for healthy fats & minerals

Eat Less:

• Processed foods high in salt (too much sodium can deplete calcium)

• Sugary drinks & excess caffeine (both can weaken bones over time)

Take Action for Your Bone Health Today

Osteoporosis is a silent condition—you won’t notice your bones getting weaker until it’s too late. That’s why prevention is key.

If you’re in perimenopause, post-menopause, or have a family history of osteoporosis, now is the time to take action. Simple changes to your diet, exercise, and lifestyle can significantly lower your risk.

Online Nutritionist Advice for Hormonal Health & Weight Loss

I am a BANT registered Nutritional Therapist and health coach offering online nutrition advice for clients across the UK and Europe.

I specialise in hormonal health and weight loss. My nutrition programmes are suitable for women struggling with PCOS, hypothyroidism, or perimenopause symptoms.

Book your FREE 30-minute discovery call today to discover how my Nutrition Programme can help you balance hormones, lose weight, improve your health and thrive!

Disclaimer: This blog post is for informational purposes only and should not replace professional medical advice. If you have concerns about osteoporosis or bone health, consult a healthcare professional for personalised guidance.