Turning 50 often marks a powerful life chapter, but it also brings big changes for our bones and skin. Both rely heavily on oestrogen, which drops sharply through perimenopause into menopause. Here is what is happening, why it matters, and exactly what you can do to stay strong, supple and radiant.

Why Bones Become More Fragile

After menopause, women can lose up to 20% of bone density within five years. This dramatically increases the risk of osteoporosis. Oestrogen helps regulate bone remodelling, the balance between breakdown and rebuilding. When oestrogen levels fall, bone breakdown outpaces formation, weakening the skeleton. Gut bacteria influence calcium absorption, immune signalling and oestrogen recycling, all of which are critical for bone strength.

Why Skin Loses Collagen and Hydration

Oestrogen drives collagen production and helps skin retain moisture. Research shows skin collagen content drops by as much as 30% in the first five years after menopause, leading to dryness, sagging and deeper lines even in skin that is not chronologically “old”. Gut imbalance fuels low‑grade inflammation that further degrades collagen and weakens the skin barrier.

Actionable Strategies for Strong Bones and Glowing Skin

Nourish from Within

• Calcium and vitamin D: aim for 1,200 mg calcium and 800–1,000 IU vitamin D each day.
• Protein and collagen: target 1 to 1.2 g protein per kg bodyweight and consider marine collagen supplements.
• Fibre and fermented foods: feed beneficial gut bacteria with oats, onions, bananas and live yoghurt or kefir.

Move Your Body

Weight‑bearing exercise such as walking or dance boosts bone density
Strength training two to three times per week preserves muscle, bone and collagen

Gentle Skin Care

Choose gentle cleansers and moisturisers with prebiotic ingredients like Nu Allumé Rosella Radiance Serum and postbiotic support from Nu Allumé Aloe and Snow Peach Day Moisturiser to calm inflammation and strengthen your barrier.

Healthy Habits

• Get seven to eight hours of sleep each night and practise relaxation to lower stress hormones
  
• Limit alcohol and sugar, both of which disrupt gut balance and increase inflammation

When to Talk to Your Doctor

Consider a bone density scan if you are over 50 or have risk factors such as a family history of osteoporosis or low body weight. Discuss hormone replacement therapy if menopausal symptoms significantly affect your quality of life, as it can help preserve bone density and support skin health.

Your Next Chapter Starts Now

Age is inevitable, but accelerated bone loss and skin ageing do not have to be. By focusing on gut health, nutrient‑rich foods, targeted exercise and microbiome‑friendly skincare, you can keep bones strong, skin resilient and embrace this vibrant stage of life with confidence.