Healthy Bones

“Women lose up to
20 percent of their bone density
in the five-to-seven years after menopause”.1

Umbrella

What may the Healthy Bones Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Bone Health
  • Healthy Bones

Bone Health

What is bone health?

In Healthy Bones: How To Maintain Bone Health the (Australian) Jean Hailes for Women’s Health note:

“There are many things you can do to maintain bone health.

  • Regular physical activity and lifestyle
  • Weight-bearing exercise
  • Resistance training
  • Balance training
  • Calcium and vitamin D
  • Bone health checks”.2

Menopause Bone Loss

Is there an association between menopause and bone loss?

Fact 13 in 25 Facts About Your Bones and Osteoporosis: 13. the (United States) Bone Health and Osteoporosis Foundation (BHOF) note:

“Women lose up to 20 percent of their bone density in the five-to-seven years after menopause”.3

Healthy Bones

Postmenopause Bone Health

After menopause what is best way to take care of our bone health?

In Healthy Bones: Bone Health After Menopause the (Australian) Jean Hailes for Women’s Health note:

“The best way to take care of your bones after menopause is to:

  • Have a healthy lifestyle
  • Have the recommended intake of calcium and vitamin D
  • Do regular weight-bearing exercise
  • Have regular bone health checks”.4

Osteoporosis

Is osteoporosis a normal part of aging?

No. In Prevention: Healthy Bones: Build Them for Life the BHOF explain:

“Osteoporosis and the broken bones it can cause are not part of normal aging. There is a lot you can do to protect your bones throughout your life. You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action”.5Healthy Bones

The 5 Steps

What are the 5 steps to healthy bones and a fracture-free future?

In About Osteoporosis: The 5 Steps To Healthy Bones and A Fracture-Free Future the International Osteoporosis Foundation elaborate on:

The 5 Steps To Healthy Bones and A Fracture-Free Future

  1. Healthy Bones“Exercise…
    Exercise regularly – keep your bones and muscles moving…
  2. Nutrition…
    Ensure your diet is rich in bone-healthy nutrients…
  3. Lifestyle…
    Avoid negative lifestyle habits…
  4. Risk Factors…
    Find out whether you have risk factors…
  5. Testing & Treatment…
    Get tested and treated if needed…”.6

Exercise

What is the best exercise for our bones?

In Exercise for Your Bone Health: Which Exercises Are Best for Keeping Bones Healthy? the (United States National Institutes of Health) NIH Osteoporosis and Related Bone Diseases National Resource Center elaborate on:

Healthy Bones“A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures:

  • Weight-bearing exercises…
  • Resistance training exercises (weight lifting)…
  • Balance training…”.7

Health Care Provider

What if I would like help with healthy bones?

If you would like help with healthy bones, it may be in your best interest to choose to talk to your health care provider about this.

The NIH Osteoporosis and Related Bone Diseases National Resource Center caution:

“If you have low bone density (a condition sometimes called osteopenia), osteoporosis, or other physical limitations, talk to a health care provider before starting an exercise program. They can help you choose types of physical activity that are safe for you and good for your bone health”.8

Health Topics A-Z

Where may I find Health Topics A-Z related to Healthy Bones?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Healthy Bones?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

New or Updated

  1. Healthy Bones About Osteoporosis
  2. BMS TV: Osteoporosis
  3. Be Bone Strong – Exercise To Stay Healthy
  4. Be Bone Strong – Exercise/Safe Movement
  5. Bone Density Test
  6. Bone Health
  7. Bone Health Checklist
  8. Bone Health In Menopause
  9. Bone Health and Osteoporosis
  10. Bone Health and Postmenopausal Women
  11. Bone Health for All
  12. Bone Health: How To Feed Your Skeleton With Julia Zumpano, RD
    Healthy Bones
  13. Bone Health: Tips To Keep Your Bones Healthy
  14. Healthy BonesBone Mineral Density Tests: What the Numbers Mean
  15. Bonehealth.org.au [Bone Health Foundation, Australia]
  16. Bonehealthandosteoporosis.org [Bone Health & Osteoporosis Foundation, United States]
  17. Bones and Beyond: The Benefits of Self-Care for Both Body and Mind
  18. Bones, Joints and Ageing Well – Podcast
  19. Bones, Joints and Muscles [Topics]
  20. Bonetalk.org [Bone Talk, Bone Health and Osteoporosis Foundation, United States]
  21. Healthy BonesBuildbetterbones.org [International Osteoporosis Foundation]
  22. Calcium & Bone Health
  23. Calcium and Vitamin D
  24. Calcium, Vitamin D, and Your Bones
  25. Collagen Supplements May Help Improve the Health of Your Tendons and Bones
  26. Consumer Video and Podcast Series: 2023 Consumer Videos and Podcasts – Premature and Early Menopause
  27. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Preparing for Your Menopause Health Care Visit
  28. Consumer Video and Podcast Series: 2025 Consumer Videos and Podcasts – Nutrition At Menopause and Why It Is Important
  29. EMAS Position Statement: Vitamin D and Menopausal Health
  30. Evaluation of Bone Health/Bone Density Testing
  31. Exercise & Bone Health
  32. Exercise and Physical Activity for Osteoporosis and Bone Health
  33. Exercise for Bones
  34. Exercise: Exercises for Healthy Bones
  35. Food for Healthy Bones
  36. Food for Your Bones: How To Follow the Osteoporosis Diet
  37. Frequently Asked Questions
  38. General Facts – Bone Health Basics: Get the Facts [Video: Osteoporosis Is A Silent Disease]
  39. Get the Facts on Calcium and Vitamin D
  40. Got Prunes? Prunes May Preserve Bone Density and Strength In Older Women
  41. HRT & Menopause Extra
  42. Healthy Bones
  43. Healthy Bones Matter
  44. Healthy Living & Bone Health
  45. Healthybonesaustralia.org.au [Healthy Bones Australia]
  46. Hormone Replacement Therapy (HRT) with Dr Nicky Peel & Prof. David Armstrong
  47. How Does Aging Affect Your Bones?
  48. How Extreme Dieting Can Affect Bone Health
  49. How Menopause Impacts Your Health
  50. How To Prevent Osteoporosis After Menopause
  51. ‘If You Don’t Exercise, You Break’: Physical Activity Key In Osteoporosis Intervention
  52. International Osteoporosis Foundation
  53. Knowyourbones.org.au: “Check Your Bone Health Now!”
  54. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health [Other Languages and Formats]
  55. May Is Osteoporosis Awareness and Prevention Month
    Healthy Bones
  56. Mayo Clinic Minute: Why Skipping Breakfast Can Be Bad for Your Heart [+ Video]
  57. Mayo Clinic Q and A: Osteoporosis and Supplements for Bone Health
  58. Medicines for Prevention and Treatment
  59. Menopause Map: Downloadable Resources – My Personal Path Print Tools – Questions for Your Health Care Provider
  60. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  61. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
  62. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  63. National Osteoporosis Foundation [United States]
  64. Nutrients: Bone Healthy Ingredients
  65. Nutrition: Food and Your Bones – Osteoporosis Nutrition Guidelines
  66. Office of Dietary Supplements: Calcium
  67. Office of Dietary Supplements: Vitamin A
  68. Office of Dietary Supplements: Vitamin D
  69. Office of Dietary Supplements: Vitamin K
  70. Osteopenia
  71. Osteoporosis
  72. Osteoporosis & Oestrogen [Video]
  73. Osteoporosis and Osteopaenia
  74. Osteoporosis: Bone Health Following Menopause
  75. Pathtogoodbonehealth.org [Your Path To Good Bone Health, Bone Health & Osteoporosis Foundation, United States]
  76. Perimenopause, Menopause and … Weightlifting? Expert Explains Value for Bone Health
  77. Preventing Osteoporosis: Questions for the Doctor
  78. Prevention: What Can You Do To Protect Your Bones? [+ Video: Protecting Yourself From Fractures]
  79. Prunes Preserve Cortical Density and Estimated Strength of the Tibia In A 12-Month Randomized Controlled Trial In Postmenopausal Women: The Prune Study
  80. Q&A: Nutrition | #BoneMatters
  81. Risk Assessment: FRAX
  82. Surprising Foods That Boost Bone Health
  83. The Best Exercises for Your Bones
  84. The Truth About Menopause Supplements | Dr Sarah Berry
  85. Updates on Exercise and Lifestyle Tips for Bone Strength with Joanne Fagerstrom, PT CFP
  86. Healthy BonesTop Nutrients for Women: Calcium
  87. Top Nutrients for Women: Vitamin D
  88. Videos & Podcasts: Videos – Menopause and Hormone Therapy: Current Perspectives and Controversies
  89. Videos & Podcasts: Videos – Preventing Bone Loss At Menopause
  90. Videos & Podcasts: Videos – Interviews: Preventing Bone Loss At Menopause
  91. Vitamin D & Bone Health
  92. Webinars: Previous – Approach To Bone Health In the Perimenopause and Postmenopause?
  93. Healthy Bones What Is A Bone Density Test (DXA Scan)
  94. What Is Osteoporosis and What Causes It? [+ Video: What Is Osteoporosis?]
  95. What Is Osteoporosis?
  96. What To Know About Smoking and Osteoporosis
  97. Women’s Bone Health: The Importance of Caring for Your Bones Early and Often
  98. World Menopause Day [18 October 2024]: Leaflet for Women [Multiply Languages]
  99. World Osteoporosis Day [20 October]
    Healthy Bones

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. 25 Facts About Your Bones and Osteoporosis: 13. 23 March 2022. Bone Health & Osteoporosis Foundation https://www.bonehealthandosteoporosis.org/2022/03/23/25-facts-about-your-bones-and-osteoporosis/ Accessed: 07 April 2025
  2. Healthy Bones: How To Maintain Bone Health. Last Updated: 07 January 2025 | Last Reviewed: 11 October 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/bone-health/healthy-bones Accessed: 07 April 2025
  3. 25 Facts About Your Bones and Osteoporosis: 13. 23 March 2022. Bone Health & Osteoporosis Foundation https://www.bonehealthandosteoporosis.org/2022/03/23/25-facts-about-your-bones-and-osteoporosis/ Accessed: 07 April 2025
  4. Healthy Bones: Bone Health After Menopause. Last Updated: 07 January 2025 | Last Reviewed: 11 October 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/bone-health/healthy-bones Accessed: 07 April 2025
  5. Prevention: Healthy Bones: Build Them for Life. Bone Health & Osteoporosis Foundation https://www.bonehealthandosteoporosis.org/preventing-fractures/prevention/ Accessed: 07 April 2025
  6. The 5 Steps To Healthy Bones and A Fracture-Free Future. International Osteoporosis Foundation https://www.worldosteoporosisday.org/about-osteoporosis Accessed: 07 April 2025
  7. Exercise for Your Bone Health: Which Exercises Are Best for Keeping Bones Healthy? Last Reviewed: May 2023. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/health-topics/exercise-your-bone-health Accessed: 07 April 2025
  8. Exercise for Your Bone Health: Which Exercises Are Best for Keeping Bones Healthy? Last Reviewed: May 2023. NIH Osteoporosis and Related Bone Diseases National Resource Center https://www.niams.nih.gov/health-topics/exercise-your-bone-health Accessed: 07 April 2025
Topic Last Updated: 07 April 2025 – Topic Last Reviewed: 07 April 2025

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