Is Perimenopause Crumbling Your Skeleton? Early Signs of Bone Loss

If you’re a woman over 40, there’s something you need to hear loud and clear: your bones might be weakening without you even realising it. Bone density loss is common during perimenopause and menopause, but it’s not often talked about until it becomes a serious issue like osteoporosis.

Here’s what you need to know about early signs of bone loss, what causes it, and how you can help support your bone and joint health starting today.

Why Women Over 40 Are More Prone to Bone Density Loss

As women enter perimenopause and menopause, declining oestrogen levels can begin to impact bone density. Oestrogen helps maintain strong bones, so when it dips, bones can start to lose calcium and other key minerals. This puts women over 40 at higher risk of conditions like osteopenia and osteoporosis.

And here’s the frustrating part: you often won’t notice the changes until it’s too late. That’s why recognising the early signs of bone loss matters.

Early Signs of Bone Density Loss to Watch Out For

Bone loss doesn’t typically announce itself loudly. Instead, it creeps in slowly, with subtle signs that are easy to ignore:

• Back pain – particularly low-grade, ongoing discomfort or stiffness

• Height loss – suddenly your trousers are too long, or you notice you're not as tall as you used to be

• Poor posture – stooping, slouching or that "hunched" look can be signs of spinal bone loss

• Fragile feeling joints – minor bumps that cause pain or take longer to recover

• Brittle nails – these can indicate poor absorption of minerals

• Receding gums or dental changes – yes, your jawbone can be affected too

These signs can feel vague at first, but they’re worth paying attention to—especially if you’re also experiencing hormonal shifts, sleep disturbances, or fatigue.

How to Support Bone and Joint Health Naturally

While bone density naturally decreases with age, there are lifestyle changes you can make now to help slow the process and strengthen your bones:

• Eat calcium-rich foods – think leafy greens, tahini, dairy (if tolerated), and canned fish with bones like sardines

• Get enough vitamin D – via sunshine or supplements

• Add magnesium to your day – magnesium plays a role in calcium absorption and bone health. Go here for our magnesium-loaded super lattes.

• Do weight-bearing exercise – walking, dancing, resistance bands, and strength training all help

• Limit alcohol and avoid smoking – both negatively impact bone health. Read more about booze and perimenopause, here.

• Get a bone density scan – especially if you’re in perimenopause or have a family history of osteoporosis

A Simple Daily Ritual to Support Bone Health

At SheBANG! Woman, we know life gets busy—and remembering a long list of supplements isn’t always realistic. That’s why our Peri SuperLattes are formulated with magnesium glycinate, a form of magnesium that plays a role in maintaining healthy bone function, supporting muscle recovery, and helping manage fatigue.

Our Peri Chai Latte and Peri Hot Choccy (plant-based) blends offer a delicious, daily ritual that supports your body during perimenopause. No pills, no fuss—just a cosy cuppa to help you feel stronger, calmer, and the whole SheBANG! again.

Two cups a day of SheBANG! superlattes provides you with your Recommended Daily Intake (RDI) of magnesium.

The Bottom Line

If you're over 40 and starting to notice subtle changes in your posture, energy, or how your joints feel, don’t brush it off. Bone loss can be sneaky, but it's not inevitable. The earlier you recognise the signs and take action, the more empowered you are to support your long-term bone and joint health.

Small daily choices—like movement, mineral-rich foods, and your morning latte—can make a big difference.