One Thing I Wish All Girls Were Taught in High School…

Long gone are the days of swinging back on classroom chairs, launching sneaky spitballs, and joining the dramatic, collective groan when the lesson plan somehow again revolved around the male body and its medical intricacies — most of which had little relevance to our own lives. We were taught a lot about anatomy, yet somehow skipped over the parts that would actually shape our future health, hormones, energy, and wellbeing. And that’s where Australia’s education system quietly dropped the ball: women’s health. There are vital lifestyle foundations we should have learned before stepping into our “wiser years” — and instead, many of us are only discovering them now, the hard way.

Menopause: More Than Just Periods

Menopause is often called the “second puberty” — and like puberty, it brings big changes. But whereas puberty was about gearing your body up for reproduction, menopause signals the winding down of that chapter. Think of it as the retirement party for your reproductive years… except you didn’t plan it, you didn’t want it, and it’s being thrown by someone who clearly hates cake.

Menopause is officially marked by 12 months without a period, and while it can occur as early as 40, most women experience it between 45–55 years old.1 The lead-up, called perimenopause, involves subtle shifts in menstrual cycles and hormone levels, particularly falling oestrogen, which is where many of the long-term health effects begin — especially on bones.

Oestrogen: Not Just for Periods

Oestrogen is often only talked about in relation to fertility, but it plays many vital roles throughout the body, including bone health, metabolism, fat distribution, and heart health. When oestrogen drops during menopause, your bones become more vulnerable to breakdown.

Bones: Why They Matter

Your bones aren’t static; they are constantly being remodelled — old bone is broken down and new bone is formed. Oestrogen helps keep that balance. When it declines, bone breakdown starts to outpace bone formation, leading to gradual bone loss. This can progress to osteopenia (early bone loss) and, if left unchecked, osteoporosis, where bones become fragile and prone to fractures.

Bone density — how strong and mineral-rich your bones are — peaks in your 20s and naturally declines over time. Menopause accelerates this process. Without adequate oestrogen, bone loss speeds up, sometimes 1–2% per year, making early awareness and preventive strategies crucial.2

More Than Just Bones

Declining oestrogen affects more than your skeleton. It influences fat metabolism, particularly around the hips, thighs, and abdomen, which explains why stubborn fat can suddenly be harder to shift. It also contributes to “hot flushes” (vasomotor symptoms), sleep disturbances, and mood changes. While these symptoms get attention, bone health often flies under the radar, even though it has lifelong consequences.

When Does Bone Loss Begin?

o   Peak bone mass: Around ages 25–30.

o   Gradual decline: Begins slowly in your 30s.

o   Perimenopause: Bone loss starts to accelerate as oestrogen falls.

o   Post-menopause: Rapid loss continues until bone density stabilises in later years.

The earlier we pay attention to bone health, the better our outcomes later in life. And here’s the good news: we can actively influence how strong our bones stay.

Resistance Training: Your Secret Weapon

Resistance training — think weights, bands, bodyweight exercises, or functional strength routines — is the single most effective way to protect bone health. Why? Because bone is living tissue that responds to stress. When you challenge it with resistance, it stimulates new bone formation and slows down breakdown.

This isn’t just about aesthetics or building muscle — strong bones reduce fracture risk, improve posture, support balance, and maintain independence as we age. For women heading into menopause, incorporating resistance training now sets the foundation for healthy bones in your 50s, 60s and beyond.

Even just 2–3 sessions per week of weight-bearing exercises can make a meaningful difference. Pair it with adequate protein, calcium, magnesium, and vitamin D – if you are feeling unsure on where to start or curious to know your levels, this is an area that a qualified Naturopath can absolutely support you in.

 Other Key Supports for Bone Health

While resistance training is the most powerful tool, these strategies complement your efforts:

o   Nutrition: Leafy greens, nuts, seeds, dairy and oily fish support bone density.

o   Vitamin D & sunlight: Vitamin D is essential for calcium absorption; aim for daily sun exposure, or discuss supplementation with your healthcare practitioner.

o   Lifestyle: Avoid smoking and limit alcohol intake. Both accelerate bone loss.

o   Screening: Ask your doctor about a Bone Mineral Density (BMD) scan. In Australia, scans are usually recommended from around age 50, but earlier screening may be suggested if you have risk factors, with follow-ups every 1–3 years depending on results.3

Menopause isn’t just about periods stopping — it’s a whole-body transition, and bone health is one of the most important parts to pay attention to early. Oestrogen affects more than fertility; it plays a key role in maintaining bone density, fat metabolism, and overall health.

The best results can be achieved by starting Resistance training as early as possible. Resistance training is your strongest ally for keeping bones healthy and strong for the long term. Combine it with good nutrition, lifestyle habits, and early monitoring through BMD scans, and you’ll be giving your bones a head start in protecting your independence and wellbeing in later years.

You’ve carried your body through a lot — give it the tools to carry you through the decades ahead.

If this information resonates with you and you would like to know how Prue can help, you can book your free discovery call here.

References

1.       Australian Bureau of Statistics. Average age of natural menopause in women.

2.       Riggs BL, Melton LJ. The prevention and treatment of osteoporosis. N Engl J Med. 1992;327:620‑627.

3.       Osteoporosis Australia. “Bone Mineral Density Scans.” https://www.osteoporosis.org.au