Many of us don’t think about our bones until something breaks. After age of 50, loss accelerates, especially for women. It happens without our knowledge, without early symptoms which can lead to fractures, loss of mobility and reduced independence. A hip fracture can change your life overnight. The good news is there is a lot you can do and prevention is key.
Bone is living tissue that is constantly breaking down and rebuilding in response to the demands placed on them. With age the breakdown occurs at a faster rate, leading to bone density loss. Think of the inside of your bones as a ‘honeycomb’ style structure the stronger they are the thicker the density of the ‘honeycomb’. Osteoporosis occurs when bone loss reaches a point where they become weak and more fragile.
Bone density peaks around your 20s and 30s then steadily declines. When we are younger there are several lifestyle factors that also contribute to having stronger bones. We run, jump, play sport and generally put our bodies through more load and movement which improves bone density.
Women can lose a significant amount of bone density in the years following menopause as estrogen has a protective role for bone. The decreases in testosterone for men also contributes to gradual bone loss over time.
Bone loss after 50 is not caused by one thing. It is the result of slower rebuilding, hormonal changes, and how we live day to day. Which tends to be less active and our diets often do not meet our nutritional needs.
There are several risk factors.
- Non-Modifiable: Age, family history, and small body frame
- Modifiable where prevention and management strategies come in: Low calcium and vitamin D intake, inactivity, and smoking and alcohol
Calcium gives bone its hardness and strength. If intake is consistently low, the body maintains blood calcium levels by drawing on bone stores. Over time this results in bone density decreasing becoming more fragile. Use a food first approach for calcium filling your plate with dairy, leafy greens and canned fish with bones. It is not about perfection but consistently providing your body with the nutrition it needs to maintain your bone tissue.
Vitamin D enables calcium absorption in the gut and helps regulate calcium levels. For most people, a few minutes of sunlight on most days of the week is enough to support vitamin D levels.
Regular movement is essential. The low-level forces placed on your bones during activities like walking help maintain bone strength and reduce bone loss. Bones respond to load, which is why weight bearing activities such as walking, hiking, dancing, stair climbing and resistance training are so important. If you’ve had a fall, are concerned about falling, or have a history of fractures, balance training is key to reducing risk. Speak to a Physiotherapist or Exercise Physiologist about what activities are best for you.
There are simple, practical steps you can take to protect your bones:
- Limiting alcohol
- Stop smoking
- Review your dietary intake – see a Dietitian for advice
- Get outside for some vitamin D
- Move everyday – see an Exercise Physiologist for help
- Speak with your GP
Strong bones don’t just prevent fractures, they support your independence, your mobility and your quality of life as you age. Small, consistent habits now can make a big difference later, helping you stay strong, active and independent.
This article provides general information only and is not intended as medical advice. Individual needs vary, so please consult your GP or appropriate health professional, such as an Exercise Physiologist, Dietitian or Physiotherapist for personalised guidance.
For more information go to the Healthy Bones Australia website healthybonesaustralia.org.au
Melissa Wardle
ECH Regional Manager & Accredited Exercise Physiologist
