My Mum, Me and Osteoporosis

When I started diving deeper into my studies about menopause, I couldn’t help but think about my mum—particularly her experience with surgical menopause and the osteoporosis she struggles with.

My mum went into menopause almost overnight after having her ovaries surgically removed in her early forties (a case of early menopause).

Early menopause is linked to several health risks, including cardiovascular disease, cognitive decline, and a higher chance of developing osteoporosis.

But it’s not just early menopause that can increase your risk of osteoporosis. Other factors include:

• Very low body weight

• Inadequate nutrition

• Alcohol consumption

• Low levels of physical activity

• Genetics and ethnicity

• History of smoking

• Family history of osteoporosis

• Certain medications

• Certain medical conditions

•        Old age

I know this might sound a bit gloomy, but here comes the brighter part 🙂. I felt it was important to first highlight the risk factors.

PREVENTION is KEY—even if you’re in a higher-risk group!

Here are some steps you can take:

• Strength training at any age (I deliberately put this first): Studies have shown its huge impact on prevention and overall health.

• High-impact exercise: If you don’t already have osteopenia or osteoporosis, this can be very effective for building strong bones.

• Adequate nutrition: Focus on nutrient-dense foods and ensure you’re getting enough vitamin D (I plan to cover bone health in more detail in a future blog).

• Lifestyle changes: Quit smoking, limit alcohol consumption, and prioritise restorative sleep.

One thing I cannot stress enough—not just for osteoporosis prevention but for your overall health as a woman—is this: Restrictive dieting weakens bones. It alters bone marrow, making it fattier and less healthy. Eating enough to fuel your body sends the signal to your bones to stay strong and keep bone marrow healthy.

I’ve never taken my health as seriously as I do now in my forties. For context: I was a smoker for a couple of decades! Looking back, it really scares me. Not many people know this about me, and it’s something I never would have admitted years ago. I know—shocking!

But my mantra is: “It’s never too late.”

Wherever you are right now, you can always start making a change. And I’ll be here to cheer you on every step of the way!