New Data on Bone Health in Women: Nutrition, Exercise, and Prevention

Women entering menopause experience one of the fastest stages of bone mass loss in their entire lives. According to Mary Jane De Souza, a researcher from Pennsylvania State University, women can lose up to 10% of their bone tissue in just three years—one year before the onset of menopause and the first two years following it.

This is why specialists are increasingly emphasizing the necessity of osteoporosis prevention well before the appearance of the first symptoms. Osteoporosis is considered one of the most common age-related issues, with women making up approximately 80% of patients with the condition. The disease gradually makes bones brittle and increases the risk of fractures, particularly of the hip and spine. Researchers stress that the consequences can be severe: about a quarter of women do not return to their previous level of independence after a hip fracture.

The primary cause of accelerated bone loss is the decline in estrogen levels. This hormone helps slow the natural breakdown of bone tissue, but after menopause, this protection weakens sharply. As a result, the processes of bone resorption begin to outpace bone formation.

Scientists emphasize that while calcium and vitamin D remain essential elements of prevention, they alone cannot completely halt age-related bone loss. Regular physical activity—such as walking, dancing, tennis, running, weight-bearing exercises, and strength training—is particularly vital for maintaining bone health. It is the mechanical load on the skeleton that stimulates the formation of new bone tissue.

Researchers are also paying special attention to an unexpected food item: prunes. De Souza's team previously demonstrated that postmenopausal women who ate a handful of prunes daily for a year showed virtually no bone mass loss. Scientists have now launched a new long-term study to determine if prunes can slow down the most dangerous phase of bone loss during the menopausal transition. It is hypothesized that this effect is linked to a reduction in chronic inflammation within the body.

Specialists also remind the public that bone health depends on more than just nutrition. Smoking, excessive alcohol consumption, physical inactivity, and being underweight significantly increase the risk of osteoporosis. Furthermore, bone tissue begins to gradually diminish after the age of 30, meaning prevention should start long before menopause.

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