Exercises can help (Image: Alamy/PA)
Osteoporosis is a condition characterised by weakened bones, leaving them more prone to fractures, and its risk increases with age. However, being aware of the condition and making lifestyle changes can significantly impact its prevention and management.
There are eight key facts about osteoporosis that everyone should know to maintain strong bones and reduce the risk of fractures as they age.
Osteoporosis warning signs you should know
“It is frequently referred to as the ‘silent disease’ because it progresses without symptoms until a fracture occurs,” explains Sam Bhide, physiotherapist and founder of Physiozen Ltd.
Kirsty Carne, senior osteoporosis specialist nurse at the Royal Osteoporosis Society, adds: “It doesn’t cause any general aches or pains or other symptoms. It’s the broken bones that can cause pain, rather than osteoporosis itself. Spinal fractures can also cause height loss and a curved spine.”
There are things we can all do to build strong, healthy bones and reduce our risk of breaking a bone (Alamy/PA) (Image: Alamy/PA)
Osteoporosis is more prevalent among women “Women have smaller, thinner bones (low bone mass) compared to men,” highlights Bhide. “And oestrogen, which protects bone density, declines gradually after menopause, accelerating bone loss, making women prone to bone density issues. Pregnancy and breastfeeding can also temporarily deplete calcium levels.”
Those with osteoporosis can break bones through minor activities. Carne sheds light on the brittle bone condition, stating: “Osteoporosis is a condition where the bones become weaker and break more easily, even after a minor bump or fall,” and elaborates that “Broken bones (called ‘fragility fractures’) caused by osteoporosis can commonly affect the spine, hip and wrist. People with osteoporosis can break bones through really minor daily activities such as moving a pot in the garden or bending to get a casserole out of the oven.”
The risk factors are numerous, with age and genetics at the forefront. “Bone density naturally decreases with age and genetic predisposition plays a role,” Bhide points out.
Lifestyle choices are also pivotal, as Bhide warns: “Poor nutrition, especially low calcium and vitamin D intake can increase the risk,” and adds, “Smoking and excessive alcohol consumption are also risk factors that lower bone density.”
The importance of catching the condition early cannot be overstated. “Early diagnosis prevents fractures and associated complications and also allows timely interventions to slow bone loss,” Bhide advises. “It also reduces healthcare costs and improves quality of life.”
Osteoporosis is typically diagnosed when an individual with risk factors, or who has experienced a fragility fracture, undergoes a bone density scan (DXA scan). Carne explains: “This scan helps us understand if you have a raised risk of fractures and if you will benefit from being on one of the drug treatments for osteoporosis to reduce that risk.”
She adds that for some elderly individuals who have suffered a hip fracture or multiple fractures, their history may be sufficient to indicate a need for treatment without requiring a bone density scan.
Carne also emphasises the importance of a healthy lifestyle in maintaining good bone health. “A healthy varied diet that provides all the nutrients you need, and plenty of exercise can help to keep bones stronger,” she advises.
She recommends a daily intake of at least 700mg of calcium and considering the use of 400 international units of vitamin D during the winter months, as both are crucial for bone health.
In addition, Carne suggests simple measures such as avoiding smoking and keeping alcohol consumption within recommended limits to help reduce your risk. “These things can’t stop all chances of osteoporosis and fractures, but they can help to reduce your risk,” she says.
Bhide supports the idea that resistance or weight-bearing exercise can help strengthen our bones. “Regular weight-bearing and resistance training three to five times a week can help,” she says.
Carne agrees, stating that bones stay strong if they are given work to do and enjoy variety.
Carne asserts the path to robust bones involves a special cocktail of exercises: “Aim for 150 minutes of weight-bearing exercise a week,” she advises. “For exercise to be most effective at keeping bones strong, you need to combine weight-bearing exercise with impact such as jogging or stamping, and muscle-strengthening exercise such as lifting weights or using resistance bands.”
When it comes to Osteoporosis, Carne emphasises a sombre reality – there’s no panacea.
“We don’t have a medication or treatment that will get rid of the condition completely and make your bones healthy for the rest of your life,” she explains. However, Carne offers a glimmer of hope stating: “We do, however, have medications that can help to strengthen your bones and reduce your risk of fractures, and these work really well.”
She details the usual course of drug therapy for those battling osteoporosis: “For most people with osteoporosis, this means they may be on a drug treatment for a few years, and maybe off for a year or two, and then back on again if their bones start to deteriorate again and so on. There is a range of drug treatments for osteoporosis including tablets, injections and intravenous infusions, but most people will use a tablet they take once a week such as alendronate.”
Carne also outlines an array of treatment options available, which include pills, shots, and drip infusions, but observes that “For most people with osteoporosis, this means they may be on a drug treatment for a few years, and maybe off for a year or two, and then back on again if their bones start to deteriorate again and so on. There is a range of drug treatments for osteoporosis including tablets, injections and intravenous infusions, but most people will use a tablet they take once a week such as alendronate.”