Feeling Weaker After Menopause? It Could Be Your Bones

Are you feeling stiffer, slower, or less steady than usual? Does it take longer to recover from small bumps or strains? These changes might be more than just ageing. During and after menopause, falling oestrogen levels can cause your bones to lose strength faster than your body can rebuild them. This silent bone loss significantly increases the risk of fractures and osteoporosis in women over 50.

At Cedar Endocrine Clinic in Mount Elizabeth Medical Centre and Mount Alvernia Hospital, we regularly see women navigating menopause unaware that their bone health is changing behind the scenes. Here’s what you need to know to take control of your bone strength and avoid preventable injuries.

How Menopause Affects Your Bone Health

Oestrogen plays an essential role in maintaining bone density. Once menopause begins, the body produces far less oestrogen, which accelerates the natural process of bone loss. This doesn’t cause pain, so many women have no idea their bones are weakening until they experience a fracture, often from something as minor as a short fall or knock.

The hips, spine, and wrists are especially vulnerable. By the time bone density issues show symptoms, they’ve often progressed significantly. That’s why awareness, prevention, and early screening are critical during and after menopause.

Calcium Is Still Your Best Friend After 50

Calcium is vital for keeping your bones dense and strong, particularly for women over 50. Most women in this age group should aim for around 1,200 milligrams per day. While calcium supplements can help, getting most of your calcium from food is ideal.

Good sources of calcium include:

• Dairy products such as milk, cheese, and yoghurt

• Green leafy vegetables like broccoli, kale, and bok choy

• Calcium-fortified foods such as cereals and plant-based milks

• Tofu, almonds, and small fish like sardines (including the bones)

  
  

Even with a varied diet, it’s common for women to fall short. If a dietary gap is identified, a doctor may recommend a safe calcium supplement to meet daily needs.

The Other Nutrients That Help Keep Bones Strong

Calcium is essential, but it does not work alone. Your body needs other vitamins and minerals to support healthy bones and proper calcium absorption:

• Vitamin D helps your body absorb and use calcium efficiently. Many women have low levels without knowing it.

  
  

• Protein helps preserve bone tissue and supports muscle health, which can reduce fall risk.

  
  

• Magnesium supports new bone formation and mineralisation.

  
  

• Vitamin K plays a role in directing calcium to the bones rather than soft tissues.

  
  

If your blood tests suggest you’re low in any of these nutrients, your doctor may advise dietary changes or supplements to close the gap.

Everyday Habits That Strengthen Bone Density

You don’t need a complex routine to support strong bones. These small lifestyle changes can make a significant difference over time:

• Stay active with regular weight-bearing exercises such as walking, stair climbing, or light resistance training

• Aim for brief, safe sun exposure each day to naturally increase your vitamin D levels

• Avoid smoking, which accelerates bone loss

• Limit alcohol and caffeine, as both can interfere with calcium absorption and bone strength

  
  

A daily routine that includes movement, balanced nutrition, and sun exposure will go a long way in preserving bone health.

Should You Consider a Bone Density Test?

Osteoporosis often develops without warning signs. A bone density test (also called a DEXA scan) is the most accurate way to evaluate your current bone strength and determine if you’re at risk.

A DEXA scan is quick, painless, and safe. It can help identify problems early and allow for prompt intervention before fractures occur.

You may benefit from a bone scan if you:

• Are over 50 or postmenopausal

• Have a small or light body frame

• Eat few calcium-rich foods

• Are physically inactive

• Have a family history of osteoporosis

• Have previously broken a bone from a minor fall or bump

  
  

Support Tailored to Your Needs

At Cedar Endocrine Clinic, we take a personalised approach to bone health. If you are concerned about osteoporosis, weak bones, or postmenopausal health changes, we can help you take meaningful steps.

Based on your needs, your care plan may include:

• Bone density evaluations 

• Dietary and lifestyle counselling

• Calcium and vitamin D supplementation

• Regular monitoring and follow-up scans if required

  
  

We consider your full health picture, including your diet, medical history, activity levels, and test results, to create a plan that works for you.

Why Now Is the Right Time to Act on Weak Bones

Bone loss is preventable, but only if you act early. Don’t wait for a fracture to find out your bones are fragile. Whether you're navigating menopause, postmenopause, or simply want to be proactive, checking your bone health now can make all the difference later.

Cedar Endocrine Clinic, located at Mount Elizabeth Medical Centre and Mount Alvernia Hospital, provides comprehensive support for women’s hormonal and bone health. Our team is here to help you stay strong, mobile, and independent through all stages of life.