Osteoporosis is often called the “silent disease,” and for good reason. It creeps in without symptoms, weakening bones until a fracture reveals the damage. With World Osteoporosis Day marked on October 20th, there is no better time to spotlight how menopause impacts bone health and what you can do to protect your skeleton for the long haul.

1. Prioritise Strength Training
Building and maintaining muscle becomes essential as oestrogen levels drop. Strength training two to three times a week helps preserve lean muscle mass, support bone health, and boost metabolism - 3 of the big areas that are affected by hormone changes. This is a key area for anybody looking to lose weight. FYI, strength training doesn’t mean you’re going to look bulky and doesn’t have to be done in the gym; it’s possible to have great strength training workouts at home and using your own bodyweight.2. Minimise High-Intensity Cardio  (Unless You’re Used to It)
Excessive HIIT (including spinning, bodypump and classes of that sort) can add unnecessary stress to an already taxed hormonal system. If you love it, keep it in moderation, but if not, focus on low-impact movement that supports recovery and energy balance to see the best results and keep your stress hormone cortisol in check.3. Increase Your Daily Steps
Walking is one of the simplest, most effective ways to support fat loss, reduce stress, and balance hormones. Aim for 7,000–10,000 steps a day. It’s gentle on the body and helps regulate mood, energy, and sleep. Find a podcast series, call your friends, discover new music or just listen to nature; however you want to do it, walking is one of the most beneficial things you can do!4. Focus on Recovery as Much as Training
During menopause, recovery is where progress actually happens. Prioritise good sleep, rest days, stretching, and mobility work … these are non-negotiable parts of feeling and performing your best.5. Move for Strength, Not Punishment
Shift the goal from burning calories to building capability. Go into your training sessions with intent and move with purpose through each exercise. The aim isn’t to get as sweaty as possible; it’s to work those muscles, build new ones and improve your overall strength capabilities.

If you still have a womb, even if your periods stopped long ago or even if they're still around or being very erratic - having a womb in HRT terms means that you will require progesterone alongside oestrogen for your HRT. Oestrogen will work on your symptoms while progesterone will work  mainly on your womb lining to keep it thin and healthy while you're using the oestrogen. Without progesterone your womb lining could over thicken and lead to cellular changes taking place which could progress (if left unchecked ) and lead to cancer.Progesterone is available to use as a small, round capsule known as Utrogestan/Gepretix which you usually take at bedtime. It's also available in tablet forms - Provera and Dydrogesterone ( which has recently become available to be used as a standalone cyclical  option ) and these are popular options for this.  It also comes in the form of an IUS ( hormonal coil )  - sometimes called a Mirena although there are now other brand names for this which provide the same dose of progestogen. Whichever progesterone you choose, it's important that you use it consistently and as prescribed alongside your oestrogen.

We were delighted to be featured in October's edition of Yorkshire Life magazine!

Mell has personal experience of migraines and the heart-sink moment when you know one is starting is awful. It wipes out the next few hours and the following days leave you with a feeling like your brain is bruised, fatigue and brings with it added sensitivity to lights, sounds and smells.