Strong Bones Through Perimenopause & Menopause
I feel so passionately about this new discovery that I just had to share it with you, in the hope it might inspire you to investigate it for yourself, or perhaps even share it with women you love and care about.
Moving through menopause over the last couple of years, alongside a family history of osteoporosis and a lifelong low BMI, I decided to take a closer look at my bone health. Having been denied a DEXA scan on the NHS (as I hadn’t yet broken anything), I came across the REM ultrasound through Screen My Bones.
It is a non-radiation-based scan that looks not only at bone density — which can sometimes be misleading if bone is dense but brittle — but also at bone strength, offering a more complete picture of fracture risk.
The experience itself was incredibly thorough. It cost £200 for just over an hour, during which the practitioner explained every step of the scan in detail and shared the initial results there and then. I then received a follow-up report that was exceptionally comprehensive. It didn’t simply present findings; it offered personalised guidance on nutrition, key nutrients to prioritise, and the types of exercise that genuinely support bone rebuilding and protection.
For me, there was no surprise in the diagnosis of osteopenia. However, reassuringly, my bone strength is actually very good. So, there is work to do, but also a strong foundation to build from. I am now re-evaluating my diet, the supplements I take, and the style of exercise I’ve been doing — and I am determined.
I’ve given myself a year, and reversal is the goal. I’ll keep you posted.
Why is bone strength so important?
549,000 fragility fractures every year
After a hip fracture, around 26% of people die within 12 months
Only about 52% are living independently at home after 120 days
Why Are Bones So Important?
Bones are living, active tissue and do far more than simply hold us upright. They:
- Provide structural support for the body
- Protect vital organs such as the brain, heart and lungs
- Produce red blood cells through bone marrow
- Regulate minerals in the body, acting as the main reservoir for:
- 99% of the body’s calcium
- 85% of its phosphate
- 50% of its magnesium
Bone growth typically stops around age 18 in females and around age 21 in males so from this point, the focus shifts from building bone to maintaining and remodelling it.
Understanding Bone Testing: DXA vs Bone Quality
The most common test for bone health is a DXA scan, which measures bone mineral density (BMD). However:
- DXA mainly assesses the spine and hips
- Bone density does not always equal bone strength
- This means someone can have “normal” density but still have increased fracture risk depending on bone quality and other factors.
A New Era in Bone Health: REMS Technology
A truly exciting development in bone health assessment is the REMS scan (Radiofrequency Echo graphic Multi Spectrometry), now offered through providers such as Screen My Bones.
REMS scan is a next-generation, radiation-free ultrasound-based technology that evaluates both Bone mineral density Bone quality and fragility risk
How it works (in simple terms)
A small probe is placed over the hip or spine. Ultrasound signals pass through the bone and are analysed using advanced algorithms to generate:
- T-scores (density comparison)
- Z-scores (age-matched comparison)
- Fragility score (fracture risk indicator)
The scan is quick, painless, and does not involve radiation exposure.
Factors That Can Increase Bone Loss
- Chronic inflammation
- Smoking
- Excess alcohol
- Highly processed (SAD) diet
- Early menopause
- Sedentary lifestyle
Certain medications may also contribute:
- Corticosteroids
- SSRIs
- PPIs
Nutrition: Feeding Your Bones
Adult women (under 50): 700 mg/day
– Adult men: 700 mg/day
– Postmenopausal women: 1,000–1,200 mg/day
Foods providing around 300mg of calcium per average portion
- Edam or gouda – 1 portion (40g)
- Paneer cheese – 1 serving (60g)
- Parmesan cheese – 1 serving (30g)
- Cheese omelette – 1 serving (120g) Foods providing around 200mg of calcium per average portion
- Milk (skimmed/semi-skimmed/whole) – (200ml)
- Calcium fortified soya milk – (200ml)
- Cheddar cheese – (30g)
- Halloumi – (35g)
- Tofu – 1 serving (120g)
- Canned sardines – 1 serving for a sandwich (50g)
Foods providing around 100mg of calcium per average portion
- Cottage cheese – 2 tbsp (80g)
- Camembert – 1 portion (1/6 round, 40g)
- Baked beans – 1 small tin (200g)
- Tahini (sesame paste) – 1 heaped tsp (19g)
- Sesame seeds – 1 tbsp (12g)
- Tinned pink salmon – 1 small tin (105g)
- Grilled herring – 1 (119g)
- Dried figs – 2 (40g)
Foods providing around 50mg of calcium per average portion
- Plain yoghurt – 1 tablespoon (40g)
- Fortified fromage frais – 1 ‘mini’ pot (47g)
- Muesli Swiss style – 1 serving (50g)
- Green or French beans – 1 serving (90g)
- Green cabbage – 1 serving (95g)
- Raw, white cabbage – 1 serving (90g)
- Steamed broccoli – 1 large portion (110g)
- Watercress – 1 small bag (40g)
- Red kidney beans – 2 tbsp (70g)
- Vegetable casserole – 1 serving (260g)
- Dried apricots 8 (64g)
- Orange – 1 large orange (50g)
- Easy peel citrus e.g. tangerines/satsumas – 3 medium easy peelers (210g)
- Almonds 10 – whole nuts (22g)
- Brazil nuts – 9 whole nuts (30g)
Protein: The Structural Foundation
Bone is not just mineral — it is built on a protein matrix.
Recommended intake:
- Approximately 1.5g per kg of your body weight.
Food sources include:
- Bone broth (glycine-rich)
- Red meat, chicken, fish, dairy (lysine-rich)
The Importance of Muscle for Bone Health
Building muscle is one of the strongest protective factors for bone.
Progressive resistance training:
- Stimulates bone remodelling
- Improves bone strength
- Reduces falls and fracture risk
- Enhances balance and insulin sensitivity
Muscle acts as a “mechanical signal” that tells bone to stay strong.
Credit to Tanya Borowski ‘The Bones of the Matter’.
GAYLE MERCHANT
It is my passion to support people in understanding what is at the root of the health conditions that they are facing. Functional medicine hand in hand with nutritional therapy helps me unearth the reasons for ill health and the obstacles that have been preventing recovery.
I wholeheartedly believe we are a blend of our histories; our food and lifestyle choices and our genetics – in fact, we are unique walking recipes ourselves. Finding the ingredients to help you make the best version of yourself is part of my work, so you can establish a loving friendship with your body and find balance in your life.