Hormone health: Understanding bone health and osteoporosis

Julie Gough
Mar 18
4 min read

Women who have been strength training to help support their bone health and minimise the risk of osteoporosis

Most of us don’t spend much time thinking about our bones, yet they are living tissue that is constantly changing. Just like muscles or skin, bone is continually broken down and rebuilt throughout life.

This process is carried out by two types of cells:

Osteoclasts, which break down older bone
Osteoblasts, which help form new bone

During childhood and adolescence, the focus is on building new bones, increasing their density and strength. By the time we reach our late twenties, we achieve maximum bone strength, but after turning 40, the aging process causes us to lose bone density and strength, making bones more vulnerable to fractures.

Bone health across life stages

As we age, changes in hormones, activity levels and nutrition can all influence bone health. In women, the years around perimenopause and menopause are often a time when bone changes become more relevant, as oestrogen and progesterone levels fluctuate and eventually decline.

The ageing process is the silent thief that robs up to 25% of your skeleton by the time you reach 50. Particularly prevalent in women after menopause due to falling levels of both oestrogen and progesterone, getting older increases the risk of bone fractures.

Osteoporosis is a medical condition characterised by reduced bone density and increased fracture risk. It is more common with increasing age and is diagnosed through medical assessment. While hormones play a role in bone maintenance, bone health is influenced by many factors, including genetics, nutrition, movement, lifestyle and overall health.

Many nutrition and lifestyle habits can help you build strong bones and keep them healthy as you age, particularly as we reach perimenopause and beyond.

Food that contain vitamins and minerals to support bone health and help reduce the risk of osteoporosis

Bone health is about more than calcium

Calcium is an important mineral found in bone, but bone health is more complex than calcium intake alone. A varied, nourishing diet provides a range of nutrients that contribute to normal bone structure and maintenance as part of overall health.

Good nutrition alongside supplements such as magnesium, vitamin D, vitamin C and Zinc all help to prevent the onset of osteoporosis. Vitamin K2 helps prevent the loss of calcium from bones. These nutrients work together within the body, alongside physical activity and hormonal signals, to support normal bone processes.

Foods that support bone health

Including a wide variety of foods helps provide the nutrients involved in maintaining bone tissue:

Calcium-containing foods include leafy greens such as kale, rocket and watercress, broccoli, almonds, yoghurt, cheese, sardines, canned salmon, sesame seeds, chia seeds, tofu and edamame beans.
Vitamin D is found in oily fish such as salmon, mackerel, sardines and trout, as well as egg yolks, liver and some dairy foods. Sunlight also contributes to vitamin D production.
Vitamin K is present in foods such as leafy greens, fermented foods, eggs and some cheeses. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
Vitamin C, which contributes to normal collagen formation, is found in fruits and vegetables including citrus fruits, berries, peppers, broccoli, cauliflower and leafy greens. The best food source of collagen is bone broth. Vitamin C also helps to support the production of collagen, and you’ll find vitamin C in all kinds of fruit and veg, including broccoli, cauliflower, kale, red pepper, kiwi, strawberries and citrus fruit like oranges.
Magnesium-rich foods include nuts, seeds, legumes, wholegrains, dark chocolate, leafy greens and avocados.
Zinc is found in foods such as meat, shellfish, seeds, nuts and wholegrains.
Phosphorus is naturally present in foods such as fish, meat, dairy products and legumes.

A woman who is strength training to help support her bone health and minimise the risk of osteoporosis.

Lifestyle factors and bone health

Alongside nutrition, lifestyle choices can influence bone health over time. Weight-bearing movement such as walking, strength training, yoga and pilates, adequate rest, not smoking, and moderating alcohol intake all contribute to general wellbeing and skeletal health.

It’s best to avoid too much refined sugar and carbohydrates as they deplete the minerals necessary for good bone health. Also, drinking too much coffee, alcohol and other diuretics can cause you to excrete minerals.

When to seek medical advice

If you have concerns about bone health, fracture risk, or conditions such as osteoporosis, it is important to speak with your GP or another appropriate healthcare professional. Bone health concerns benefit from individual assessment and, where appropriate, medical investigation.

If you would like to explore whether personalised nutrition and lifestyle support could be helpful for you, you are welcome to book a FREE 30 minute discovery call here:

https://calendly.com/eatwell22/discovery-call

Thank you for reading 'Hormone health: Understanding bone health and osteoporosis'. I hope you have found it helpful. If you have topics that you'd like me to cover, please let me know.

This article is intended for general education and wellbeing support only. As a qualified nutritional therapist and health coach, I offer lifestyle and nutrition guidance but do not diagnose or treat medical conditions. Please consult your GP or another appropriate healthcare professional for individual medical advice.