Are You At Risk Of Osteoporosis Post-Menopause?
Sep 21, 2025
Did you know that according to the Bone Health & Osteoporosis Foundation, approximately one in two women over age 50 will break a bone because of osteoporosis? That's a very sobering statistic, but there is a huge lack of education about the risk of developing osteopenia or osteoporosis post menopause. While men can also develop osteoporosis, around 80% of the cases diagnosed are in women. Most women are unaware that menopause significantly speeds bone loss and increases the risk of osteoporosis, and up to 20% of bone loss can happen during this time. Let's look at how you can ensure you maintain bone health during and post menopause, and also look at how you can exercise safely and improve your bone density if you have already been diagnosed.
Why is Osteoporosis More Prevalent Post-Menopause?
During menopause, a woman's ovaries stop producing the hormone estrogen, which is vital for maintaining bone density. This decline accelerates bone breakdown (resorption) more than bone rebuilding, resulting in reduced bone mass and increased fragility, which makes bones weaker and more prone to fractures. Basically, low estrogen disrupts the balance of bone turnover, causing a net loss of bone density. In the image above, you can see the difference between healthy bone on the left and osteoporotic bone on the right, which clearly looks weaker. Osteoporosis means: "porous bones."
How is Osteoporosis Diagnosed?
Osteoporosis is diagnosed through a bone density scan (DEXA or DXA scan), which utilises low-dose X-rays to assess bone strength at the hip and spine. The results are given as a T-score, which compares your bone density to the average bone density of a healthy young adult.
Normal bone density: T-score of -1.0 or higher
Low Bone Mass (Osteopenia): T-score between -1.0 and -2.5
Osteoporosis: T-score of -2.5 or lower
Loss of height, forward posture, and a history of fractures are indicators that you have lost bone density, and it's advisable to get tested straight away. The majority of women don't have any symptoms of osteoporosis, so it's important to be tested post menopause.
How Do You Prevent Osteoporosis?
To prevent osteoporosis, it's important to maintain a healthy lifestyle that includes regular weight-bearing and strength-training exercises, like Pilates. Pilates can help improve bone density by promoting strength, flexibility, and balance, all while focusing on proper posture and alignment, which reduces the risk of falls and fractures. Other beneficial weight-bearing activities include dancing, tennis and jogging if you don't have any fractures If this is too strenuous, you can also walk briskly and climb stairs. Additionally, a balanced diet rich in calcium and vitamin D, along with avoiding smoking and excessive alcohol, are key factors in maintaining healthy bones as you age.
Can You Strengthen Your Bones If You Already Have Osteoporosis?
Yes. It's possible to improve your bone density if you have already been diagnosed with osteopenia or osteoporosis, and I have assisted many clients to do this over the past 20-plus years. It's rewarding for me to see their T-scores improve over time, and my clients are understandably delighted with their results. This, however, requires careful management as certain movements should be avoided while exercising, which can increase your risk of fracture. Always consult with your doctor before starting any exercise program to ensure it’s safe and effective for your specific condition.
If you would like to start 1 on 1 virtual Pilates sessions with me email me at [email protected]. Alternatively, sign up HERE and we can schedule an appointment time. If you want to work independently, join my online Pilates program of on-demand videos, which I specifically designed to help you recover from pain or injury and is osteoporosis safe. It would be my pleasure to assist you on your movement journey to maintaing strong bones as you age!
