Osteoporosis: How to Prevent Fractures and Protect Your Bones
Osteoporosis is often called a “silent disease” because it can weaken your bones without causing noticeable symptoms. For many people, the first sign of osteoporosis may be a fracture following a seemingly minor fall or injury.
As we age, maintaining healthy bones become increasingly important. Understanding your risk and taking steps to protect your bones can help reduce the likelihood of osteoporosis and to maintain mobility and independence.
What is Osteoporosis?
Osteoporosis is a condition where bones become weaker and less dense, making them more fragile and susceptible to fractures.
Our bones are living tissue that is constantly being broken down and rebuilt. As we get older, the rate of bone loss can increase, causing bones to gradually become weaker. Osteoporosis can affect different parts of the body, but fractures commonly occur in the hip, spine and wrist. In some cases, a fracture may occur after a relatively minor fall or even normal daily activities.
This is why osteoporosis is more than just a condition affecting bone density. The main concern is the increased risk of fractures and
their potential impact on mobility and quality of life.
Who is At Risk of Osteoporosis?
The risk of osteoporosis generally increases with age and is particularly significant in women after menopause. However, osteoporosis can affect both men and women.
Your risk may also be higher if you:
- Have a family history of osteoporosis or hip fractures
- Have previously suffered a fracture following a minor injury
- Have a smaller or thinner body frame
- Have low levels of physical activity
- Have inadequate calcium or vitamin D intake
- Smoke or consume excessive amounts of alcohol
- Take certain medications, including long-term corticosteroids
- Have certain medical conditions that affect bone health
Having one or more of these factors do not necessarily mean that you have osteoporosis. However, it may be worth discussing your bone health and fracture risk with your doctor.
Can Osteoporosis be Treated?
Yes. Osteoporosis can be managed with lifestyle measures and, where appropriate, medication.
A bone mineral density (BMD) test, commonly performed using a DXA or DEXA scan, can measure bone density and help assess fracture risk.
If you have osteoporosis or are considered to have a high risk of fractures, your doctor may recommend medication to slow bone loss or strengthen your bones. The most appropriate treatment will depend on factors such as your age, medical history, bone density and individual fracture risk.
Importantly, treatment should not stop at managing the osteoporosis itself. If you have already suffered a fracture, preventing another fracture is an important part of long-term care.
How Can You Reduce Your Risk of Fractures?
While osteoporosis cannot always be prevented, there are several ways to support stronger bones and reduce your risk of fractures.
- Stay active and strengthen your muscles
Regular exercise plays an important role in maintaining bone and muscle strength.
Weight-bearing activities such as walking, climbing stairs and resistance exercises can help support bone health. Strengthening your muscles can also improve your balance and stability.
This is particularly important as we get older. Preventing falls is an important part of preventing fractures, especially for people who already have weakened bones.
Balance-focused activities, strength training and exercises such as Tai Chi may help improve physical function and reduce the risk of falls.
- Get enough calcium and vitamin D
Good sources of calcium include dairy products, calcium-fortified soy milk, tofu, sardines and certain green leafy vegetables. Vitamin D can be obtained through sunlight exposure, certain foods and supplements when recommended by a healthcare professional.
A balanced diet with adequate calcium and vitamin D can help support bone health throughout life.
- Take steps to prevent falls
For someone with osteoporosis, a fall that might otherwise result in a minor injury could potentially cause a serious fracture.
Simple changes can make the home environment safer. Keep walkways clear of clutter, ensure stairways and rooms are well lit, use non-slip mats and consider installing grab bars in bathrooms where appropriate.
Wearing suitable footwear and addressing problems with vision, balance or mobility can also help reduce the risk of falls.
- Maintain healthy lifestyle habits
Smoking can contribute to bone loss, while excessive alcohol consumption may affect bone health and increase the risk of falls.
Avoiding smoking, limiting alcohol and maintaining a healthy, active lifestyle can therefore benefit both your bones and your overall health.
Protect Your Bones Before a Fracture Happens
Osteoporosis can develop without obvious warning, but its consequences can be significant. A serious fracture, particularly of the hip or spine, can affect mobility, independence and quality of life. The goal is therefore not simply to treat a fracture after it happens, but to identify bone weakness early and take steps to reduce fracture risk before an injury occurs.
Regular exercise, adequate calcium and vitamin D, fall prevention and appropriate assessment or treatment can all play a role in maintaining healthier bones as you age.
If you are concerned about osteoporosis, have suffered a fracture after a minor injury, or would like to understand your fracture risk, speak to an orthopaedic specialist for an appropriate assessment.
