Understanding Osteoporosis: 3 tips to manage
Understanding and Preventing Osteoporosis
Osteoporosis occurs when bone density decreases, reducing strength and increasing fracture risk. This is particularly concerning as fractures, especially in the hip, spine, and wrist, can lead to chronic pain, loss of independence, and even increased mortality rates in older adults.
Why is Osteoporosis a Problem?
Bone loss is a silent process—many people don’t realise they have osteoporosis until they suffer a fracture. The condition disproportionately affects older adults, particularly postmenopausal women, due to hormonal changes that accelerate bone loss. However, it can also impact men and younger individuals, particularly those with poor dietary habits, low physical activity levels, or underlying health conditions.
Osteoporotic fractures are a major health burden, leading to hospitalisations, surgeries, and long-term rehabilitation. Hip fractures, in particular, can be life-altering, with many individuals struggling to regain full mobility post-injury. Preventing and managing osteoporosis is crucial for maintaining long-term health and quality of life.
Evidence-Based Strategies for Osteoporosis Prevention and Management
Engage in Weight-Bearing and Resistance Exercise Regular physical activity, particularly weight-bearing and resistance exercises, helps maintain and even improve bone density. Activities such as walking, jogging, dancing, and strength training put beneficial stress on bones, stimulating the formation of new bone tissue.
Research Evidence:
A study published in the Journal of Bone and Mineral Research found that resistance training significantly improves bone mineral density in postmenopausal women (Kelley et al., 2018).
The Royal Osteoporosis Society (UK) recommends at least 30 minutes of weight-bearing exercise most days of the week for bone health.
Optimise Calcium and Vitamin D Intake Calcium is essential for bone strength, while vitamin D is crucial for calcium absorption. A diet rich in calcium-containing foods such as dairy products, leafy greens, and fortified alternatives can help maintain bone mass. Additionally, safe sun exposure or supplementation ensures adequate vitamin D levels.
Research Evidence:
A meta-analysis in The Lancet found that calcium and vitamin D supplementation reduces fracture risk, particularly in older adults (Bolland et al., 2014).
The UK National Osteoporosis Society recommends 700mg of calcium per day for adults, with higher amounts needed for those at risk of osteoporosis.
Avoid Smoking and Excessive Alcohol Consumption Smoking and high alcohol intake have been linked to reduced bone mass and increased fracture risk. Smoking interferes with bone formation, while excessive alcohol consumption affects calcium balance and bone health.
Research Evidence:
A study published in Osteoporosis International found that smoking increases the risk of hip fractures by up to 40% (Kanis et al., 2005).
The NHS advises limiting alcohol intake to no more than 14 units per week to reduce health risks, including osteoporosis.
Conclusion
Osteoporosis may be a silent disease, but proactive lifestyle choices can significantly lower the risk of fractures and maintain strong bones throughout life. Regular exercise, a nutrient-rich diet, and avoiding harmful habits such as smoking and excessive alcohol consumption are simple yet effective strategies. If you’re concerned about bone health, consult a healthcare professional to assess your risk and develop a personalised prevention or management plan.
References:
Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. (2014). "Calcium and vitamin D supplements and health outcomes: a reanalysis of the Women's Health Initiative (WHI) limited-access data set." The Lancet.
Kanis JA, Johnell O, Oden A, et al. (2005). "Smoking and fracture risk: a meta-analysis." Osteoporosis International.
Kelley GA, Kelley KS, Kohrt WM. (2018). "Exercise and bone mineral density in premenopausal and postmenopausal women: a meta-analysis of randomised controlled trials." Journal of Bone and Mineral Research.
