“Worldwide 1 in 3 women and 1 in 5 men over 50 will suffer an osteoporotic fractures” — International Osteoporosis Foundation (IOF)
Osteoporosis is often called a “silent disease” because many people don’t realise they have it until they break a bone, usually in the hip, upper arm, spine, pelvis, or wrist. It happens when the body breaks down bone faster than it can rebuild it, making bones thinner, weaker, and more likely to break.
Why is bone health important?
Strong bones help you stay active, steady on your feet, and independent as you get older. They also protect your vital organs, such as your heart, lungs, and brain, from injury.
What increases your risk?
- Ageing – your bone start losing strength after 30
- Not getting enough calcium or vitamin D
- Hormonal changes, like menopause or lower testosterone levels
- Not being active enough
- Too much caffeine – more than two cups of coffee a day
- Long term medication, such as corticosteroids,
- smoking, vaping or heavy drinking
How to keep your bones strong?
- Eat foods rich in calcium, like broccoli, beans, dairy and protein (e.g. chicken and eggs)
- Stay active – do weight-bearing exercises such as walking, cycling and strength training
- Keep a healthy weight
- Avoid smoking, vaping or drinking too much alcohol
- Get enough vitamin D – Through sunlight, vitamin D rich food (e.g. oily fish), or supplements
- Get checked – speak to your GP if you are at risk (family history, long term medication, etc.)
Just a few simple changes to your lifestyle can help you stay strong and independent for years to come.
