Blog article
Tips for maintaining strong and healthy bones and preventing osteoporosis
Osteoporosis affects an estimated 1.2 million individuals in Australia, while an additional 6.3 million have low bone density.1
While both men and women can be affected, women are more likely to be diagnosed than men, making up 75% of all cases.2
In this blog, we’ll explore the causes, diagnosis, and effective treatments of osteoporosis, plus proactive steps you can take to enhance your bone strength and health.
What is osteoporosis?
Osteoporosis, derived from the Greek words meaning "porous bones," is a condition where bones lose minerals like calcium faster than the body can replenish them. This results in bones with reduced density, weakened strength, and increased susceptibility to fractures.3
A silent disease, many sufferers are unaware they have osteoporosis until a fracture occurs, making early detection and management essential.4
What causes osteoporosis?
Several factors contribute to the development of osteoporosis, including:3
- Age and gender: Women over 50 are at higher risk.
- Family history: Having a direct relative who has had an osteoporotic fracture.
- Dietary factors: Inadequate calcium intake.
- Vitamin D: Lack of vitamin D, which is essential for the absorption of calcium.
- Lifestyle choices: Lack of exercise, smoking, excessive alcohol consumption.
- Medical conditions: Hormonal disorders, chronic liver and kidney disease, rheumatoid arthritis, thyroid disease, gastrointestinal disorders affecting nutrient absorption, including Crohn’s disease and coeliac disease.
How is osteoporosis diagnosed?
Osteoporosis is typically diagnosed using a bone density scan, also known as a DEXA scan (Dual-energy X-ray absorptiometry), bone density test, or DXA test. This straightforward procedure measures the density of your bones, specifically at the hip and spine. Quick and painless, a DEXA scan takes just 10-15 minutes to complete.5
To schedule a bone density scan, you'll need a referral from your GP or specialist, who will assess your risk factors for osteoporosis before recommending the scan.5
Treatments for osteoporosis
Osteoporosis treatments typically work by inhibiting the activity of bone-removing cells known as osteoclasts, while supporting the function of bone-forming cells called osteoblasts. This dual action helps to enhance bone strength and reduce the risk of fractures over time.6
Your GP or specialist will determine the most suitable medication for you from a range of options available in Australia. Factors such as your overall health condition will be considered in making this decision.
In addition to medication, individuals with diagnosed osteoporosis are advised to supplement their treatment with adequate levels of calcium and vitamin D, as well as regular exercise.6
How to maintain strong bones and prevent osteoporosis
Eat a balanced diet: A balanced diet rich in calcium is essential for maintaining strong bones. Include calcium-rich foods in your diet like dairy products (milk, cheese and yoghurt), seafood (trout, snapper, sardines), vegetables (cucumber, kale, silverbeet) and nuts and seeds (almonds, Brazil nuts and sesame seeds).7
Get enough vitamin D: Vitamin D is essential for the absorption of calcium from the intestine, which, as we’ve covered, is crucial for maintaining healthy bones. In Australia, the primary source of vitamin D is sunlight exposure, with just a few minutes on most days being enough to get your vitamin D fix. Remember to always abide by the Cancer Council Australia recommendation of sun protection when the UV Index is 3 or higher, especially if spending more than a few minutes outdoors.7
Regular exercise: Weightlifting, also known as strength training or resistance training, helps to build strength in muscles and protects bones and joints.3 With women more likely to develop osteoporosis because of the hormonal changes during menopause, resistance training becomes all the more important as we age.8 Types of resistance training include free weights, weight machines, resistance bands, and suspension training, as well as exercises that use your own body weight, including squats, push-ups and chin-ups.9
How HBF can help
With benefits for physio and dietitian visits, depending on your level of cover, HBF extras cover can help you proactively manage your bone health and enhance your overall quality of life.
A dietician can provide personalised guidance on the right diet to ensure you're getting adequate calcium and vitamin D, essential for bone strength. Additionally, a physiotherapist can advise you on appropriate exercises that target muscle and bone strength, tailored to your individual needs and health goals.