Summary
Read the full fact sheet- Menopause is when your periods stop.
- On average, women lose up to 10% of their bone density in the first 5 years after menopause.
- When you lose bone density the risk for osteoporosis increases.
- Osteoporosis is when bones are less dense and fracture more easily.
- There are things you can do to reduce your risk of osteoporosis.
On this page
What is menopause?
Menopause is your final period. As you approach menopause, your reproductive hormones (e.g. oestrogen) drop. Most women reach menopause between the ages of 45 and 55. In Australia, the average age to reach menopause is 51 to 52.
How does menopause affect bone health?
Bone density (thickness) starts to decrease with lowered levels of oestrogen in the lead-up to menopause. And it continues to decrease after menopause. Having lower levels of oestrogen increases the risk of developing osteoporosis.
Osteoporosis is a condition where your bones are less dense, causing them to break or fracture more easily.
On average, women lose up to 10% of their bone density in the first 5 years after menopause.
About one in 2 women over the age of 60 will experience at least one fracture due to osteoporosis.
Diagnosing osteoporosis
If you have risk factors for osteoporosis, your doctor may give you a referral to get a bone density scan called a 'DXA' or 'DEXA' scan. It measures bone density, usually around the lower spine and upper part of the hip.
A DXA scan gives a T-score that shows if you have:
- normal bone density
- some bone loss (osteopenia)
- lots of bone loss (osteoporosis).
If you are diagnosed with osteoporosis, it’s important to be treated and have regular bone density assessments.
Reducing your risk of osteoporosis
You can reduce your risk of developing osteoporosis by having a healthy lifestyle.
Calcium and vitamin D
Aim to eat about 1,300 mg of calcium every day. This is equal to 3 to 4 serves of dairy (e.g. yoghurt). Other good sources of calcium include firm tofu, almonds, Brazil nuts, dark green leafy vegetables, and fish with edible bones (e.g. sardines).
Make sure you have enough vitamin D, which helps the body to absorb calcium. It’s made in the skin following sun exposure and is found in very small amounts in some foods. A simple blood test can measure the levels of Vitamin D. Some people may need a vitamin D supplement.
Other lifestyle changes
Try to reduce or stop:
Exercise
Exercise plays an important role in maintaining bone health. It also improves muscle strength, balance and fitness, and reduces the risk of falls and fractures. It’s recommended you do 30 to 40 minutes of physical activity most days of the week.
Some types of exercise support bone health. For example:
- weight-bearing exercises (e.g. stair walking, skipping, running, tennis, dancing)
- resistance (strength) training (e.g. weight machines, dumbbells, push-ups, squats).
Seek advice from an accredited trainer, exercise physiologist or physiotherapist before starting.
Learn more about exercise for healthy bones on the Healthy Bones Australia website or read the Exercise and Bone Density brochure.
Menopausal hormone therapy (MHT)
If you take MHT soon after menopause (around the age of 50), it can prevent bone loss.
Treatment for osteoporosis
Your doctor may recommend certain medicines or intravenous (IV) infusions and injections.
More information
For more detailed information, related resources, articles and podcasts, visit Jean Hailes for Women's Health.
Where to get help
- Osteoporosis prevention, diagnosis and management in postmenopausal women and men over 50 years of age, 2017, Osteoporosis Australia and the Royal Australian College of General Practitioners.
- Osteoporosis, Australasian Menopause Society
- Black DM, Rosen CJ 2016, ‘Postmenopausal osteoporosis’, New England Journal of Medicine, vol. 374, no. 3, pp. 254–262.
- Rizzoli R 2018 ‘Postmenopausal osteoporosis: Assessment and management’, Best Practice and Research Clinical Endocrinology and Metabolism, vol. 32, no. 5, pp. 739–757.
- Definition and diagnosis of osteoporosis, 2010, School of Public Health and Preventive Medicine, Monash University.
- Management of osteoporosis, 2010, School of Public Health and Preventive Medicine, Monash University.
- Calcium & Bone Health, Healthy Bones Australia
- Beck BR, Daly RM, Singh MA, Taaffe DR. Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. J Sci Med Sport. 2017;20(5):438-445. doi:10.1016/j.jsams.2016.10.001
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