As we age, muscle and bone mass decreases, raising the likelihood of falls, fractures and a loss of independence. To keep our bones healthy, a combination of diet, physical activity, vitamin D and medication can be beneficial.
Osteoporosis develops when the rate of bone formation falls short of the rate of bone loss, resulting in weak and fragile bones. Fortunately, there are ways to protect our bones.
Medicines
If prescribed medication for osteoporosis, taking it properly makes all the difference.
- Bisphosphonates (Alendronate or Risedronate) are most effective taken first thing in the morning on an empty stomach with a large glass of water. Stay upright for at least 30 minutes afterwards to prevent the tablet irritating your throat or stomach.
- Denosumab is an injection given twice a year. While convenient, it is vital not to miss an appointment.
- Calcium and Vitamin D are often prescribed as well. Take calcium separately to other medications, such as thyroid tablets or bisphosphonates.
Diet
When it comes to bone strength, nutrition plays a crucial role. While supplements can be useful, focusing on your food is the best approach.
- Calcium: Aim for 1000–1200mg daily from dairy, calcium-fortified plant milks, tofu or leafy greens.
- Protein: Since muscles support bones, integrate lean meats, fish, beans, or nuts into your diet.
- Limit Extras: Alcohol & caffeine can impact bone health so enjoy these in moderation. If you smoke, quitting is a beneficial choice.
Vitamin D
Vitamin D is essential for your body’s absorption of calcium. Our primary source is sunlight, so aim for a 7-min walk outdoors with exposed arms during mid-morning or mid-afternoon in summer (up to 40 minutes in winter) to maintain adequate levels. Vitamin D is found in small amounts in oily fish and eggs, or consider taking 800-1000IU daily as a supplement alongside calcium.
Physical Activity
Bones become stronger through use, so consider a well-rounded routine that includes:
- Strength Training: Incorporate weights or resistance bands twice a week to build muscle, protect bones, and prevent falls.
- Weight-Bearing Exercises: Activities like jogging, walking, or dancing provide healthy stimulation for your bones, ideally on most days.
- Balance-Enhancing Activities: Practices such as yoga or tai chi promote stability, to reduce the risk of falls.
Preventing Falls
Reduce your fall risk by:
- Clearing away clutter and loose rugs,
- Installing grab rails in bathrooms,
- Ensuring hallways and staircases are well lit,
- Wearing well-fitting shoes with good grip,
- Asking our pharmacist if any of your medicines cause dizziness.
Since bone strength is not something you can physically feel, regular check-ups are essential. Your doctor will advise how frequently you should undergo a density scan.