Practical Ways to Protect Your Bone Health During Menopause

Healthy bones are vital during and after menopause.

Bone health may not be the first thing on your mind during menopause, but it really should be. As oestrogen levels drop, so does bone density, increasing the risk of osteoporosis and fractures. Here are some practical, evidence-based steps you can take right now to help keep your bones strong.

Here's what you need to know.

1. Weight-Bearing Exercise
Brisk walking, running, dancing, and resistance training all help stimulate bone growth. Even short daily walks or simple bodyweight exercises (like squats or lunges) can make a difference. Try aiming for 30 minutes of movement most days of the week, and add strength training 2–3 times per week if you can.

Tip: If you’re new to exercise, start small, something is better than nothing! Consistency is more important than intensity.

2. Get Enough Calcium and Vitamin D
These two nutrients are essential building blocks for bone health. Most women need around 700–1,200mg of calcium per day, which you can get from dairy products, leafy greens, fortified plant milks, and some fish (like sardines with bones). Vitamin D helps your body absorb calcium and can be harder to get through food alone.

Tip: Consider a daily vitamin D supplement, especially in winter. Most adults in the UK need 10mcg (400 IU) per day.

3. Limit Smoking and Alcohol
Smoking reduces bone density and increases your risk of fractures. Alcohol intake of more than 3 units a day has also been linked to lower bone mass.

Tip: Cut back gradually if you’re trying to make changes. Even reducing alcohol intake to within recommended limits (no more than 14 units per week) can support better bone health.

4. Know Your Medications and Medical History
Some medical conditions, such as rheumatoid arthritis, and medications like long-term oral steroids can increase your risk of osteoporosis. It is important to know if there is a history of osteoporosis in the family too as this increases your personal risk.

Tip: If you're on regular medication, ask your GP or menopause specialist whether it affects bone health. If needed, you may be referred for a bone density scan (DEXA scan).

5. Consider HRT
Hormone Replacement Therapy isn’t just about hot flushes. It’s one of the few treatments proven to protect against bone loss and reduce fracture risk in postmenopausal women.

Tip: HRT may not be suitable for everyone, but it’s worth discussing with a trained menopause specialist to understand the risks and benefits for your personal situation.

BONUS: Check Your Personal Risk with FRAX

The FRAX tool is a free online calculator developed by the World Health Organization that estimates your 10-year risk of fracture.

You’ll be asked about your age, weight, medical history, smoking, alcohol intake and whether a parent has had a hip fracture.

Just search for FRAX score in your rbrowser.
If your score is high, speak to your GP about next steps — this may include lifestyle changes, a DEXA scan or medication.

Final Thoughts

Whether that’s adding a short walk into your day, upping your calcium intake, or having a conversation about HRT, you can take control of your bone health during menopause. Your future self will thank you.

If you’d like to talk through your risk factors or explore whether HRT is right for you, I’d be happy to help. You can book a consultation with me at The Alexandra Hospital in Cheadle.