Extreme Dieting & Bone Health. What You Need To Know

Post-menopause, extreme dieting can come at a cost your scales won’t show… your bones.

Genetics and osteoporosis

After menopause, the natural drop in oestrogen increases the risk of bone loss. Genetics also play a major role, meaning some women are naturally at higher risk of developing low bone density or osteoporosis.

Very low calorie diets

When calories are cut too hard for too long, the body may reduce bone building to conserve energy. Rapid weight loss can also increase muscle loss, which may further impact bone strength and overall bone health.

Healthy ageing isn’t just about weighing less. It’s about protecting muscle, bone, metabolism and long-term quality of life.

What you need to know

Before starting a significant weight loss plan, especially in midlife or beyond, it’s worth discussing a DEXA scan with your healthcare provider to assess your bone density and understand your baseline risk.

For some women, menopause hormone therapy (MHT) may also help protect bone health after menopause. This is something worth discussing with your doctor if appropriate for you.

To help protect your bones while losing fat:

• Strength train consistently

• Avoid crash diets and unsupervised very low calorie diets

• Eat enough protein

• Include calcium-rich foods regularly

• Get adequate vitamin D

• Include regular impact exercise if appropriate

• Focus on nutritionally adequate fat loss approaches that support muscle and bone health

Healthy ageing

Healthy ageing isn’t just about weighing less. It’s about protecting muscle, bone, metabolism and long-term quality of life.

Need support getting started?

Knowing where to begin can feel overwhelming. If you’d like support with nutrition and strength training, you can learn more about how I can help HERE, or simply reach out and send me a message for a chat.

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