World Osteoporosis Day: Why Midlife Women Should Prioritise Bone Health Now
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.

Why Menopause Matters for Your Bones

Osteoporosis is incredibly common in midlife women, largely due to the drop in oestrogen levels that occurs during menopause. Oestrogen plays a key role in maintaining bone density. When levels fall, bones can become thinner, more brittle, and prone to fracture.
For some women, bone loss happens faster than others. In fact, up to 20% of bone density can be lost in the five to seven years following menopause. The risk of osteoporosis increases with age, and it is especially common 10 to 15 years after menopause, when cumulative bone loss starts to take its toll.
This year’s World Osteoporosis Day theme, “It’s Unacceptable!” calls attention to the fact that osteoporosis remains underdiagnosed and undertreated, despite affecting over 500 million people worldwide. It is a powerful reminder that prevention and early action are key.
Bone-Boosting Upgrades
If you are in midlife or postmenopausal, here are five practical steps you can take to support your bone health:
Increase your calcium and vitamin D intake. Calcium is essential for strong bones and is found in dairy products, tofu, nuts, and leafy greens. Aim for 700 mg daily, roughly the amount in a pint of semi-skimmed milk. Vitamin D helps your body absorb calcium and is found in oily fish, eggs, and fortified foods like cereals and bread. The Royal Osteoporosis Society offers excellent guidance on this. If you visit their website there is a risk checker that you can complete to assess your own risk of osteoporosis.



Drink less alcohol
Reducing alcohol intake can support bone-building and help maintain healthy vitamin D levels. Regularly drinking more than 14 units of alcohol a week can increase your chance of osteoporosis and broken bones. As well as affecting the cells that build and break down bone, alcohol can make you unsteady - making it more likely that you’ll fall and break a bone.
Stop smoking
Smoking accelerates bone loss and increases your risk of fractures.
Women who smoke often reach menopause earlier and tend to have a lower body weight, both factors that can increase the risk of osteoporosis and bone fractures. The NHS offers free support to help you quit. If you’ve quit smoking, your risk of broken bones will have decreased over time. As for e-cigarettes (‘vaping’), it’s still too early to know whether they’re any better for bone health than traditional tobacco products.
Try resistance exercises
Weight-bearing and resistance movements, such as squats, yoga poses, resistance bands, or free weights, stimulate bone growth and improve strength. These exercises help to increase bone density by applying stress to the bones, encouraging them to rebuild stronger. Incorporating a variety of movements can target different muscle groups and bones, enhancing overall skeletal health. Even brisk walking can help, as it is a weight-bearing activity that supports bone maintenance and cardiovascular fitness. Aim to include resistance exercises at least two to three times a week for optimal benefits.


Consider HRT
Hormone Replacement Therapy has been shown to reduce fracture risk and prevent bone loss. For many women, the benefits of HRT, including symptom relief and protection against osteoporosis and heart disease, outweigh the small risks. Research shows that HRT improves bone density by 7% or more in two years!
If you have Premature Ovarian Insufficiency (POI), meaning menopause occurs before age 40, it is recommended that you are offered Hormone Replacement Therapy (HRT) until the average age of natural menopause (around 51). This approach is an important part of your long-term health plan to help protect against osteoporosis and maintain bone strength
Let’s Make Bone Health a Priority
This World Osteoporosis Day, let’s challenge the silence around bone health. Whether you are newly menopausal or postmenopausal, it is never too late to take action. Bone health is not just about avoiding fractures, it is about preserving mobility, independence, and quality of life.
If you would like personalised advice or want to explore HRT options, our specialist menopause nurses are here to help. Book a consultation and take the first step toward stronger bones and better wellbeing.

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