Who is at higher risk
Early or premature menopause. A parent who broke a hip. A fracture after a fall from standing height. Steroid tablets for three months or more. Smoking. More than two alcoholic drinks a day. Low body weight. Rheumatoid arthritis, coeliac disease, an overactive thyroid, and some breast cancer and epilepsy treatments.
Exercise that builds bone
Bone responds to load. Heavy strength training under supervision, jumping, skipping and stair work build bone density. A trial in women with low bone density found supervised high intensity lifting improved bone density safely.
Walking and swimming are good for the heart but do little for bone on their own. Balance training reduces falls.
Calcium and vitamin D
Australian guidelines recommend 1,300 milligrams of calcium a day for women over 50. Food is the best source: dairy, tinned fish with bones, tofu set with calcium, almonds and fortified foods. Supplements fill gaps.
Vitamin D comes mainly from safe sun exposure. A supplement helps if levels are low.
Testing
A bone density scan measures bone strength at the hip and spine. Ask for one if you have risk factors. Your practitioner can also calculate your ten year fracture risk.
Treatment
Hormone therapy prevents bone loss while you take it. Once osteoporosis is diagnosed, bisphosphonates, denosumab and other medicines cut fracture risk by up to half or more.
See a practitioner if
- You have any risk factor listed above
- You have lost 3 centimetres or more in height
- You have sudden back pain after a minor strain
Common questions
Is it too late to build bone?
No. Strength and impact training improves bone at any age, and treatment works well even after a fracture.
Are calcium supplements safe?
Getting calcium from food is preferred. Supplements are safe at recommended doses and useful when intake is low.
Does bone loss stop after menopause?
It slows after the first five to ten years but continues with age.
- Healthy Bones Australia, osteoporosis guidelines
- Watson and colleagues, LIFTMOR trial, Journal of Bone and Mineral Research, 2018
- National Health and Medical Research Council, nutrient reference values
This page is education, not medical advice. Talk to your doctor or menopause practitioner about your own care. In an emergency, call your local emergency number.