Three things you can do today for stronger bones

Simple, evidence-based habits that make a real difference — at any age 

Protecting your bones during and after menopause doesn't have to be complicated. Experts from both Healthy Bones Australia and the Australasian Menopause Society agree: three things make the biggest difference. Calcium, vitamin D, and exercise. Here's what you actually need to know about each one.

CALCIUM

Aim for 1,300 mg per day if you're menopausal and 1000mg per day if you’re still having periods. That's roughly 3–4 dairy servings. Calcium is found predominantly in milk and milk-based foods, with smaller amounts in bony fish, legumes and certain nuts, fortified soy beverages and breakfast cereals.  

If you don’t consume dairy, you should consider a calcium supplement. More is not better with calcium supplementation as once your body’s transport mechanism is saturated, not much more of your supplement is absorbed. In some patients, calcium is best absorbed when taken with a meal. An adequate dose of a calcium carbonate supplement is 500mg and make sure to take your calcium supplement at least 2 hours apart from other medications.  

VITAMIN D

Sun exposure remains the best way to obtain your daily vitamin requirement. Low vitamin D is common in Australia, your doctor can do a blood test to check your levels. If you mostly work indoors or are tan skinned, you are very likely to be deficient. Vitamin D is the key that unlocks calcium absorption. Without enough vitamin D, your body can't use the calcium you eat effectively. To get sufficient Vitamin D you need a minimum of 5-15 min of sunlight on your face, hands and arms 6 days a week. Vitamin D is also found naturally in a few foods like fish liver oil, fatty fish and egg yolks. 

EXERCISE

Exercise works by putting gentle stress on your bones, which signals your body to keep them strong. 3 main types of exercise are recommended for bone health: weight-bearing impact exercises, resistance training and balance exercises. Bones benefit from controlled impact activities like jumping, jogging, stair climbing, dancing and skipping. Resistance training refers to exercises that involve the movement of weight with progressive increase in intensity to build bone and muscle strength. Balance exercises are especially important for older adults to reduce falls. They include single-leg stands, steeping over obstacles and dual tasking activities like catching a ball while balancing. 

These lifestyle changes work at any stage — whether you're still in perimenopause, just entered menopause, or have been postmenopausal for years. It's never too late to start. 

References 

1. Healthy Bones Australia Menopause Fact Sheet (2024) 

2. Australasian Menopause Society — Menopause and Bone Health Fact Sheet 

3. Australian Prescriber 1 Dec 2003: Calcium Supplementation: the bare bones 

This blog post is for educational purposes only and should not replace medical advice from your healthcare provider. Always consult with a qualified healthcare professional before starting any new treatment.