Early Menopause & Bone Health: Natural Strategies to Prevent Osteoporosis

For many of us, menopause marks a new chapter in life — one filled with change, wisdom and sometimes unexpected challenges. One of the lesser-discussed yet incredibly important aspects of this transition is bone health. Our bones are our foundation, and when estrogen levels decline, particularly if menopause arrives early, they can become more fragile, increasing the risk of fractures and osteoporosis.

The female hormone oestrogen plays a vital role in maintaining strong bones. After menopause, as oestrogen levels drop, bone density can decrease rapidly, making it crucial to take proactive steps to support our skeletal health.

Some of us may face an even greater risk if we have:

• Experienced early menopause (before the age of 45)

• Underwent a hysterectomy before age 45, especially if the ovaries were removed.

• Had absent periods for more than six months due to excessive exercise or restrictive dieting (NHS)

Osteoporosis is often called a silent disease because it progresses without symptoms until a fracture occurs. But here’s the good news: While early menopause may heighten the risks, there are powerful, natural ways to protect our bones and support long-term strength. With a combination of movement, mindful nutrition and lifestyle adjustments, we can take control of our bone health — starting today.

How to Strengthen Bone Health Naturally

Prioritize Strength Training and Weight-Bearing Exercise

Regular exercise is one of the most powerful ways to preserve bone density. Research from the Journal of Bone and Mineral Research confirms that engaging in weight-bearing and strength-training exercises increases bone mineral density and lowers the risk of fractures. (NIH)

Best Exercises for Bone Health:

• Strength Training – Lifting weights, resistance bands, and bodyweight exercises like squats and lunges help build and maintain bone mass.

• Weight-Bearing Cardio – Activities like walking, jogging, hiking and dancing encourage bone growth.

• Balance & Flexibility Training – Yoga, Pilates and Tai Chi improve stability, reducing fall risks.

*Tip: Aim for at least two to three strength-training sessions per week alongside daily movement.

Optimize Our Diet for Bone Strength

Diet plays a critical role in maintaining bone health, especially after early menopause. Focusing on bone-building nutrients can help slow down bone loss and even promote new bone formation.

Key Nutrients to Prioritize:

• Calcium – Essential for strong bones. Found in dairy, leafy greens, almonds, and fortified plant-based milk. (We should aim for 1,200 mg per day.)

• Vitamin D – Supports calcium absorption. Found in fatty fish, egg yolks, and sun exposure. (Daily goal: 800-1,000 IU.)

• Magnesium – Helps activate vitamin D for bone health. Found in nuts, seeds, and whole grains.

• Protein – Vital for maintaining bone structure. Sources include lean meats, fish, tofu, beans, and Greek yogurt.

*Tip: If it’s difficult to get enough calcium or vitamin D through food alone, we might consider a high-quality supplement (recommended by a doctor).

Acknowledging Hormone Support Options

For some of us, hormone replacement therapy (HRT) can help slow down bone loss by supplementing estrogen levels. However, it’s important to acknowledge that most women who have faced hormonal cancers won’t be candidates for this option. Fortunately, there are many natural approaches to strengthening our bones and reducing risk factors without HRT.

Natural Approaches:

• Phytoestrogens – Found in soy, flaxseeds, and legumes, these plant-based compounds mimic estrogen and may help protect bones.

• Lifestyle Modifications – Reducing alcohol intake, quitting smoking, and managing stress can prevent bone deterioration.

• Herbal Supplements – Some herbs like red clover and black cohosh have been studied for their potential bone-protecting benefits, though research is ongoing.

*Tip: It’s always best to consult a healthcare provider to determine the best approach for our individual needs.

Monitor Our Bone Health Proactively

Being proactive about bone health is crucial for those of us who experience early menopause. Regular screenings can catch bone loss early and help prevent complications down the line.

Recommended Tests:

• DEXA Scan (Bone Density Test) – The gold standard for measuring bone density and predicting fracture risk.

• Vitamin D & Calcium Levels – Simple blood tests can determine if dietary adjustments or supplements are needed.

*Tip: If we’ve experienced early menopause, it’s important to discuss bone density screening with a doctor by age 40 (or earlier if we have additional risk factors).

Taking Control of Our Bone Health

While early menopause can increase the risk of osteoporosis, it does not mean that weak bones are inevitable. By adopting a proactive approach that includes strength training, a nutrient-rich diet, hormone support and regular monitoring, we can maintain strong, healthy bones for life.

It’s never too late — or too early — to start prioritizing bone health. Small, consistent efforts today can make a significant difference in preventing fractures and ensuring mobility and independence in the future. 

Have you taken steps to protect your bone health? Let’s share our experiences in the comments or tag a friend who could benefit from this knowledge!