Many women don’t realise that bone health changes quietly as we age. Osteoporosis, a condition where bones become thinner and weaker, often shows up without symptoms—sometimes only after a fracture occurs. I have just been diagnosed with osteoporosis and really want to get the message out there as so many people are not aware.

For women over 50, understanding this condition is key. After menopause, declining oestrogen levels can speed up bone loss. Some women may lose up to 10% of their bone density in the first five years after menopause.

So what can you do?

Here are simple ways to support bone health after 50:

• Eat nutrient-rich foods – leafy greens, nuts, seeds, dairy, fish, eggs. Focus on calcium, magnesium, vitamin D, vitamin K, and trace minerals.

• Consider supplements – many women use calcium, magnesium, vitamin D, collagen, and trace mineral blends to help support bone structure.

• Stay active – weight-bearing activities like walking, dancing, light strength training, and yoga help stimulate bone strength.

• Get some sunlight – vitamin D from natural sunlight helps your body absorb calcium more effectively.