6 simple ways to build healthy bones post-menopause

Taking a closer look at the state of your health and finding ways to make it better is a smart move as we get older. One important aspect to consider is your bone health, especially for women who have gone through menopause.

When we’re around 30 years old, our bones are at their strongest. But after that, things start to change, and menopause adds another spanner in the works. Menopause lowers a hormone called estrogen, and less estrogen means our bones get weaker, putting us at risk of something called osteoporosis.

But don’t think you’re stuck if you’re past menopause or worried about weak bones. There are actually many things you can do to keep your bones strong and healthy.

Here are 6 simple ways to do just that:

1. Bone exercises

Explore the benefits that can come with walking or jogging which can be ideal for improving bone density. Engaging in strength training, incorporating weights, combined with health dietary choices can also help build and maintain healthy bones.

2. Reduce sugar intake

Sugar can be a sneaky thief that robs your body of essential nutrients that are crucial for healthy bones. Switching to nourishing alternatives such stevia or xylitol in your tea, coffee, or baking endeavours can still give you that sweet hit without the negative health consequences.

3. Increase your magnesium

One of the most important minerals in your body, magnesium helps you to absorb calcium and create strong bones, however many people have a magnesium deficiency. Foods such as dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yoghurt, bananas, dried fruit and dark chocolate all contain high levels of magnesium.

4. Train your brain

This might seem like it has nothing to do with your bones but improving your neuroplasticity through brain training, specifically touch, can improve your balance. This in turn can stop falls, which damage your bones and make it harder to recover. Try walking around barefoot on different surfaces every day.

5. Boost your calcium consumption AND vitamin D

Vitamin D helps to absorb calcium so it’s important to have a balanced amount of both in your diet as they are essential for the development of bones. And you don’t have to eat just dairy products, there are plenty of non-dairy sources of calcium including beans, salmon, kale, almonds and oranges.

6. Consume less caffeine

Although there are certainly advantages associated with caffeine consumption, its impact on our bone health is less favourable. Recent studies have revealed that the habit of consuming over two cups of coffee daily actually expedites the process of bone deterioration.

By following these simpler strategies, you’re playing an active role in ensuring strong and healthy bones for the future. Dedicating yourself to these practices goes beyond menopause and getting older – it’s making a valuable investment in the long-term health of your bones.

This article was originally published on June 8, 2015, and has been updated on August 22, 2023.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.