Hormonal changes during perimenopause and menopause can trigger a range of health changes including the increased risk of developing osteoporosis. While many women understand the importance of bone health, few are taking steps to actively reduce their risk.
Australians love their dairy – 98 per cent of us have it in the fridge but when it comes to bone health, many aren’t getting enough. Just 7 per cent of women over 50 estimate they’re reaching the recommended four serves a day, despite more than half having thought about their bone health recently.
Not getting enough calcium in your diet can increase the risk of bone loss and fractures. Calcium-rich dairy foods like milk, cheese and yoghurt are essential for maintaining strong, healthy bones. For women over 50, the recommended daily intake of dairy rises from 2.5 serves to 4 serves to support bone strength and reduce the risk of long-term mobility issues like osteoporosis.
Dairy Australia’s annual Healthy Bones Action Week returns 25–31 August 2025, to highlight this crucial stage in women’s health and encourage early action to protect bone health.
For many women in their 40s and 50s, life can be a constant juggle, between demanding careers, raising children, and increasingly, caring for ageing parents. With so much focus on others, their own health is often put on hold. In fact, the research revealed less than half of Australian women aged 40–59 feel they have enough time to dedicate to their own health and wellbeing.
Healthy Bones Action Week is a reminder to women that small daily habits such as enjoying milk with a coffee for breakfast, yoghurt as a snack, or cheese with lunch can make a meaningful difference to their bone health over time.
GP and women’s health expert Dr Ginni Mansberg says now is the time for women in midlife to refocus on their bone health, before problems arise.
“We don’t often think about our bones until something goes wrong, but the reality is that bone loss begins long before a fall or fracture,” says Dr Mansberg.
Often referred to as a “silent disease”, osteoporosis develops without symptoms and often isn’t diagnosed until after a fall or fracture. With 1 in 5 women over 65 affected by the disease, many women in their 40s and 50s may already have low bone density even if they feel perfectly healthy.
“However, the good news is, with early intervention, through a calcium-rich diet like consuming milk, cheese and yoghurt, doing weight-bearing exercise, and getting vitamin D through safe sunshine, women can slow the speed of bone loss and support long-term mobility, and quality of life later in life,“ Dr Mansberg said.
Senior nutritionist at Dairy Australia, Dr Rivkeh Haryono says she’s increasingly concerned that many women aren’t getting the dairy they need to protect their bone health.
“Despite dairy being in nearly every fridge, only a small fraction of women are consuming enough to support their bones,” Dr Haryono said.
“That’s a worrying gap—especially given women’s higher risk of osteoporosis. The good news is it’s an easy gap to close with simple, consistent habits.”
“Milk, yoghurt and cheese are the richest natural sources of calcium in the Australian diet and also provide protein, phosphorus, magnesium and zinc, all vital for strong, healthy bones.
“Small changes, like adding yoghurt to a breakfast smoothie or cheese to a salad or sandwich, can significantly boost calcium intake and support bone health.”
Dr Haryono says it’s never too late to take action.
“Even in our 40s and 50s, it’s not too late to start. Building these habits now is key to staying mobile, strong and independent as we age.”
To help Australians take control of their bone health, Dairy Australia is encouraging three simple steps:
1. Eat calcium-rich dairy foods such as milk, cheese and yoghurt – Adults aged 19–50 should aim for 2.5 serves of dairy each day, and women over 50 should aim for 4 serves. One serve = 1 cup of milk, 3⁄4 cup yoghurt, or 2 slices of cheese.
2. Do weight-bearing exercise – Activities like walking, yoga, strength training, and even fun group sports like pickleball to help maintain your bone density.
3. Get safe sun exposure – Helps your body produce vitamin D, which is essential for calcium absorption. The amount of safe sun exposure needed varies depending on where you live and the time of year.
Visit dairy.com.au/healthybones for more information.
