Osteoporosis Prevention

What Can be Done to Prevent Osteoporosis?

When it comes to risk factors that are within your control, there are several ways to help prevent osteoporosis and keep your bones strong.

This includes establishing healthy lifestyle habits from early on in life. The choices you make, beginning as early as childhood, can affect your bone health in the future.


Osteoporosis risk factors within your control

Protect your bone health and consider making the following adjustments to your lifestyle:

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Follow a Bone Healthy Diet

Malnutrition is a concern throughout life. Follow a healthy diet from a young age and make sure it is rich in bone healthy nutrients such as calcium, vitamin D3, magnesium, vitamin K2 and vitamin C.

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Maintain a Healthy Weight (BMI)

Women with low Body Mass Index (BMI) are at increased risk of weakened bones and osteoporosis.

Maintaining a healthy weight is one of the most effective ways to reduce a person's risk of developing osteoporosis.

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Stop Smoking and Limit Alcohol Consumption

People who drink more than 2 units of alcohol per day have a 40 % increased risk of an osteoporotic fracture compared to people who drink moderately or not at all.

Smokers have almost double the risk of a hip fracture compared to non-smokers.

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Get enough sunlight and prevent Vitamin D Deficiency

Low vitamin D levels are common, especially in winter months, among the elderly or those who do not spend time outdoors in the sun.

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Prevent Eating Disorders

Anorexia and bulimia may lead to oestrogen deficiency in women. Having an eating disorder is often linked to low dietary calcium intake which may lead to bone loss.

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Lower Frequent Falls

Making sure that you fall-proof the home can help to prevent unnecessary falls.

Improving muscle strength and balance through targeted exercises can also assist.

Types of Exercise for Bone Health

While you may know that exercise strengthens and makes your muscles stronger, did you know that exercise also makes bones stronger?

Research has shown that when it comes to our bone health, not all exercise is equal. Bones benefit when a certain amount of impact or strain is placed on them making specific types of exercise most beneficial. Having strong muscles and good balance may also help you avoid falls or minimize injury.

To promote bone health, weight-bearing and resistance exercises 3 or 4 times a week are advised:

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Weight Bearing Exercises

Weight-bearing exercises focus on carrying the weight of your body against gravity. This is exercise done on your feet, so you bear your own weight which jolts bones rapidly and firmly.

  • Aerobics
  • Climbing stairs
  • Dancing
  • Hiking
  • Household chores
  • Jogging and running
  • Netball
  • Skipping
  • Tennis

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Resistance Exercises

Resistance exercises use an opposing force, such as weights, an elastic band, or water to strengthen your muscles and build bone. Resistance exercises are especially beneficial when this it progresses in intensity over time.

  • Resistance bands
  • Swimming
  • Water aerobics
  • Weight training

Always consult your doctor before starting any new exercise regimens


It's never too late to start!

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