5 Tips For Bone Health: How To Prevent Osteoporosis Naturally
Bone density measures the amount of minerals (like calcium) you have per volume of bone. Higher bone density equals stronger bones. Bone density increases as you age, but here’s the thing: it peaks at around 30 years old and begins to decline as you get older. That means the actions you take now, whether they are big or small, will shape how you move, live, and feel decades from now.
Unfortunately, women tend to lose bone density at a faster rate than men. This is linked to the decline in estrogen that occurs during perimenopause/menopause, a hormone that is crucial for bone formation.
While this is a natural part of ageing, having weaker bones means your risk of fracture is increased. The good news is that there are things you can do to slow down the rate of bone loss, and the sooner you start, the better!
🌿Related: 4 Herbs For PMS And Menopause That Every Woman Needs To Know About
5 ways you can help prevent osteoporosis
1. Bone-strengthening exercises
2. Vitamin D
Vitamin D is essential for calcium absorption, bone mineralisation, hormone regulation, and mood. But in Aotearoa’s cooler months, we often do not get enough sun exposure to maintain optimal levels. Up to 40% of Kiwis may be vitamin D deficient during winter.
Your vitamin D checklist:
- Get tested before supplementing
- Aim for sun exposure (10–20 mins, arms and face, midday)
- Supplement if necessary, but safely (as vitamin D is fat-soluble and can build up in the body)
🌿Related: 4 Reasons You Should Be Taking Vitamin D In Winter
3. Support inflammation
Chronic inflammation (from stress, diet, gut issues, or poor sleep) does two things:
- Activates osteoclasts (bone breakers)
- Suppresses osteoblasts (bone builders)
This is why reducing inflammation is important when you're looking at how to prevent osteoporosis. If your body is always on high alert, it never gets the chance to repair. So supporting and calming inflammation is essential. Natural anti-inflammatories like turmeric, ginger, and akeake may help support this process. We use these in our Anti-Flam.
Anti-inflammatory herbs can also help with joint discomfort, which can occur with declining estrogen. It's also a great way to support your body if you are starting a new exercise regime, including weighted vests or weights in general.
🌿Related: 5 Anti-Inflammatory Herbs You Need To Try
4. Phytoestrogens
Herbal phytoestrogens, such as red clover, are a well-known natural option to help support bone and hormone health, particularly through perimenopause and menopause. Red clover’s isoflavones (which are plant-derived compounds that act similarly to estrogen) have been found to help slow bone loss.
This estrogenic activity has been helpful for fertility, perimenopause and hormonal skin conditions. Consistent use of red clover has shown it can help with temperature fluctuations, hormonal imbalance, low mood and skin and bone health (due to its high nutritive and antioxidant profile). This is why we use red clover in our Hormone Balance.
A 2021 meta-analysis found significant improvements in lumbar spine bone mineral density and reductions in bone breakdown markers, while other trials have reported benefits to bone turnover and overall bone status. A study that utilised fermented red clover extract also highlighted a positive effect on bone health. Some studies focused on just the isoflavone profile, whilst a 2024 narrative review mentioned that its other bioactive compounds also have valuable therapeutic effects within the body.
Reviewing recent trials shows that results vary, with differences linked to extract quality, dose, and study duration, but overall evidence for red clover shows it is a gentle support to help with bone health, and is best used alongside adequate calcium, vitamin D, and weight-bearing exercise regimes.
🌿Related: Joint Pain And Menopause: What Can You Do To Help?
5. Probiotics
Recent research is unearthing an exciting link. They've found that your gut health directly impacts your bones. Certain probiotic strains have been shown to improve calcium absorption, reduce gut inflammation, and support the immune pathways involved in bone remodelling.
Look for bone-specific probiotics like those developed by Australian brand Activated Probiotics, which target menopausal bone health through microbiome modulation.
🌿Related: When To Take Probiotics - A Simple Guide
Get specialised help
The complexity of hormones, bone health, life stages, childbirth and perimenopause requires specialised knowledge.
Physiotherapists who specialise in women’s health are specifically qualified to address all these issues. They can provide targeted exercises that can help with mobility and bone health, while also considering hormone fluctuations.
Ready to start? Bone support plan
Your bones are your literal framework. The actions you take now, whether they are big or small, will shape how you move, live, and feel decades from now.
Whether you are ready for reformer pilates, a weighted vest walk, or simply adding a probiotic to your morning, it all counts!
- Strength training 2–3x per week
- Or 5–10 minute weighted walks or chores a few times a week
- Add in fermented food or a bone health supportive probiotic
- Get your vitamin D tested (supplement if deficient), or get out in the sun (responsibly)
- Support inflammation with diet and herbal support
- Try phytoestrogens to support perimenopause/menopause related bone density decreases
- Build a specialised team: naturopath, physio, or GP
