Osteoporosis Prevention

How to Prevent Osteoporosis

Osteoporosis affects many women in Australia, often without showing any early signs. It’s sometimes called a “silent condition” because bones can weaken over time without pain or warning. For some women, the first sign is a broken bone—and by then, the condition is already there.

Looking after bone health early makes a big difference. Bones grow stronger until about the age of 30. That’s when bone density usually reaches its peak. After that, bones naturally start to lose strength, especially around menopause. Hormonal changes during this time can speed up bone loss in women.

But the good news is, this can be managed. Osteoporosis isn’t something that has to be accepted as part of ageing. There are clear steps that can be taken to protect bones and keep them strong for longer. Simple changes in diet, movement, and habits can help maintain bone density and lower the risk of fractures.

We help women understand their bone health and what they can do to look after it. Whether it’s checking bone strength, improving diet, or building a plan for prevention, our team is here to support you through it. It’s about staying ahead of the problem before it causes harm.

Understanding Bone Biology & Osteoporosis

Bones are not just hard structures holding us up. They’re living tissue that changes all the time. Old bone breaks down and new bone forms to replace it. In younger people, this happens in balance. But as we get older, that balance shifts. More bone is lost than built.

Here’s how it works:

• Bone tissue is made up of a mix of minerals and living cells. It gets replaced all the time, but this slows down with age.
• Bone formation and resorption happen together. When we’re young, more bone is made than lost. But after about 30, that reverses.
• Peak bone mass is the highest amount of bone tissue we’ll ever have. It’s usually reached by our early 30s. Building strong bones before this point helps protect against bone loss later.
• Bone density is the measure of how strong and thick bones are. Less density means a higher risk of breaks.
• Bone mineral density tests check this using special scans.
• Menopause has a strong impact. Oestrogen helps keep bones strong, so when it drops during menopause, bone loss speeds up.
• Risk factors for low bone strength include older age, family history of osteoporosis, smoking, drinking too much alcohol, not getting enough calcium or vitamin D, and not moving enough.

There’s also the role of menopause hormonal treatment. It may be used in some cases to help manage bone loss, especially when other risk factors are present.

Understanding what’s happening inside the body helps explain why osteoporosis can happen. It also shows what needs to be done to prevent it. The earlier this is understood, the better the outcome. Our job is to guide women through that process and help them make choices that support strong bones through every stage of life.

Key Risk Factors for Women

Many things can affect bone health, but women face a few extra challenges. Knowing the main risk factors can help stop problems before they start.

• Being female and reaching menopause
  Women lose bone faster after menopause because of the drop in oestrogen. This is one of the biggest reasons why osteoporosis is more common in women.
• Not getting enough vitamin D
  A large number of Australians don’t get enough vitamin D, which helps the body absorb calcium. Without it, bones don’t get the support they need.
• Low calcium in the diet
  Calcium is a building block for bones. If the body doesn’t get enough from food, it starts taking it from the bones.
• Not moving enough
  Physical activity helps bones stay strong. Weight-bearing and resistance exercises are especially important.
• Dieting or not eating enough protein
  Low food intake or poor diets can lead to weaker bones over time.
• Smoking and alcohol
  Both lower the body’s ability to build and protect bone tissue.
• Health conditions that affect bones
  Some illnesses, like thyroid problems or certain stomach conditions, can stop the body from keeping bones healthy. These are called metabolic bone diseases.

It’s important to look at all of these together—not just one thing. Some women might not have symptoms, but still carry many of these risks. A check-up and a clear plan can go a long way. That’s where we step in to help. Our team works with women to understand their risk and start prevention before fractures happen.

Diagnostic Tools & Monitoring

Bone loss doesn’t always give signs you can feel. That’s why testing matters—especially for women after menopause or those with known risks. It’s not a guessing game, but it’s also not a one-size-fits-all thing either.

• Bone density test (DXA/DEXA scan)
  This is the main scan used to check how strong your bones are. It looks at spots like your hips or lower spine—places where fractures can cause serious trouble. The result is a T-score, which basically shows how your bone strength compares to what’s considered normal in a younger, healthy adult.
• FRAX or fracture risk calculator
  This is a tool—not a scan—that looks at your age, weight, medical history, and bone density (if you’ve had it tested). It gives an estimate of your risk of breaking a bone, especially in the hip or spine, over the next 10 years.
• When to get tested
  For women past menopause, testing might be recommended—especially if there are other risks like family history or past fractures. If your results are on the lower end, you might be told to test again every year or so. But if your numbers are fine, you might not need another scan for a while.

It’s not about doing every test straight away—it’s more about knowing when it makes sense.

Nutrition Essentials for Strong Bones

What you eat matters a lot more than most people realise when it comes to bone health. It’s not just about one or two foods. It’s how all the pieces come together, day after day, to help bones stay solid and hold their shape as you age.

• CalciumThis is the big one. Most of the calcium in your body sits in your bones. If you’re not getting enough from your diet, your body starts pulling it out from your bones, which makes them weaker over time.Women need about 1,000 to 1,300 mg a day, depending on age and stage of life. Good sources include:
• • Milk, yoghurt, cheese
  • Leafy greens like bok choy and kale
  • Calcium-fortified soy milk or orange juice
  • Tinned fish with bones (like sardines)
• Vitamin DWithout enough vitamin D, the body can’t properly absorb calcium. And in Australia, even with all the sun, a lot of people are still low on it. You get it from:
• • Sunlight—just 10–15 minutes a day can help, depending on skin type and season
  • Some foods, like salmon, eggs, and fortified products
  • Supplements if needed A blood test can check your levels, especially if you’re not outdoors much.
• Protein and other nutrientsBones aren’t just calcium. They also need protein for structure and other nutrients to stay balanced.
• • Protein helps with repair and rebuilding
  • Vitamin K helps minerals bind in the bone
  • Vitamin C supports the soft tissue inside bones
  • Magnesium and potassium help manage bone structure and muscle function
• What gets in the way
• • Too much caffeine might reduce calcium absorption
  • Smoking affects how bones repair themselves
  • Alcohol, especially in high amounts, weakens bones over time

Food alone won’t fix bone loss, but it’s a big part of prevention. It’s not about being perfect every day. It’s more about consistency—enough of the right nutrients, cutting back on what doesn’t help, and paying attention before bones start showing signs of trouble.

If you’re unsure where your diet stands, that’s something we can help with. Sometimes, just a few small changes are all it takes to make a real difference.

Exercise Strategies to Prevent Osteoporosis

Movement does more than keep the body in shape—it plays a big part in keeping bones from thinning out too soon. For women, especially around or after menopause, certain types of physical activity matter more than others. Not every kind of exercise supports bone strength, so it’s important to focus on the ones that do.

• Weight-bearing exercises
  These involve being on your feet and letting gravity do some of the work. Walking, light jogging, dancing, and tennis fall into this group. These activities help bones stay dense by putting healthy pressure on them. Even something as simple as walking 30 minutes a day can give bones a reason to hold their shape.
• Resistance training
  This is about working your muscles by pushing or pulling against some kind of resistance. That could be hand weights, resistance bands, or even your own body weight. Squats, push-ups, or using light gym machines can help. As muscles get stronger, they support bones better too. Over time, this can help lower the chance of fractures.
• High-impact movement
  Not for everyone, but jumping, skipping, or short bursts of hopping may help build or hold bone mass—if your bones are still strong enough to handle it. These shouldn’t be started suddenly or without care. If there’s a history of fractures, or balance is poor, it’s best to avoid or only try them with proper support.
• Balance and flexibility
  A lot of fractures happen after a fall. Exercises like tai chi, yoga, or Pilates help you stay steady on your feet and improve how your body moves and reacts. These don’t directly build bone, but they lower the chance of falling, which matters just as much.
• Guidance makes a difference
  If you’re unsure where to start, or if you already have low bone density, it’s worth speaking with a physiotherapist or exercise physiologist. These professionals can create a program that matches your needs and physical limits. Some clinics offer group programs or 1-on-1 support. These have been shown to help women safely build up muscle strength and reduce the risk of falls.

Bones respond to movement, but only if it’s done regularly. It’s not about doing everything at once. It’s about keeping at it, finding what works for your body, and making it part of your week—just like anything else you do to take care of yourself.

Lifestyle & Fall Prevention Tactics

It’s not always weak bones that lead to trouble. Sometimes it’s a small fall that sets things off—a trip over a mat, a missed step, or just slipping on a wet floor. For women with lower bone density, even these small accidents can mean a broken hip or spine.

Fall prevention isn’t about being scared of walking around the house. It’s about noticing the small things that can trip you up and changing what you can.

• Look around your home
  Cords, rugs, uneven tiles, poor lighting—these are the common ones. They don’t seem like much until they cause a fall. Taking a walk through the house with a clear eye can help you spot them.
• Footwear matters
  Flat shoes without grip or worn-out soles can slip out from under you. Shoes that fit well and give you a bit of support make walking steadier.
• Vision checks
  Eyesight changes with age. Not seeing something clearly is a simple but dangerous way to fall. It’s worth getting your eyes checked every couple of years.
• Daily habits
  Smoking weakens bones. Drinking too much does too. A healthy weight helps with balance and reduces stress on joints. These habits take time to change, but even cutting down helps.
• Sunlight for vitamin D
  A few minutes of sun on your arms and legs a few times a week can help your body make vitamin D. It supports your bones and your muscles, both of which play a part in keeping you steady.

A lot of falls can be avoided with small adjustments. And when your bones are already a bit more fragile, these changes can make all the difference.

Medical & Pharmacological Options

For some women, lifestyle changes like diet and exercise might not be enough to hold off bone loss. That’s when medications or hormone-related treatments may be considered. These are usually looked at more seriously if someone already has low bone density or has had a fracture before.

There are several options, each with different purposes. It’s not always clear-cut which is the right one, so it usually depends on test results, age, and other health conditions.

• Hormone therapy (HRT or MHT)
  This can help women going through menopause by replacing hormones that support bone strength. It may slow down bone loss, especially if started around the time menopause begins. But it’s not for everyone. There are risks and side effects, so a doctor will weigh these up based on personal history.
• Bisphosphonates
  These are common osteoporosis medications. They slow down the process that breaks down bone. Options include tablets taken weekly or monthly, or in some cases, yearly injections. They can help reduce the risk of spine and hip fractures.
• Denosumab
  This is a twice-yearly injection that blocks the cells that break down bone. It’s often used when other medications aren’t suitable or don’t work well enough.
• Romosozumab
  A newer option that both builds bone and slows bone breakdown. It’s usually considered for women at very high risk of fractures.
• SERMs (Selective Oestrogen Receptor Modulators)
  Medications like raloxifene act like oestrogen in bones, helping to maintain bone density in postmenopausal women. These may not be the first choice but can be helpful in some cases.
• Teriparatide
  This is a daily injection that stimulates new bone growth. It’s used for women who’ve had multiple fractures or very low bone density and need more aggressive treatment.

These medicines often need follow-up scans to see if they’re working, and regular check-ins to watch for side effects. Not every option suits everyone. Sometimes a specialist is needed to guide the decision, especially when bone loss is advanced or there’s been a serious fragility fracture before.

Our Approach

Sometimes it’s hard to know when to act. You might not have any symptoms, or maybe you’ve just been told your bones are thinning. If you’re not sure what to do next, that’s where we can help.

Here’s what we offer:

• We coordinate bone density tests (DXA scans) and help you understand the results.
• Our team includes exercise physiologists, dietitians, and physical therapists—people who know how to work with women in different stages of bone loss or risk.
• We can help create a plan that includes movement, nutrition, and—if needed—support around hormone therapy.
• You’ll get advice that fits your life, not just a list of things to change.

We’ve seen how the right plan, started at the right time, can turn things around. A study from Geelong followed women for 30 years. It showed that early support—things like regular exercise and guidance from trained professionals—reduced fracture risks and helped women stay stronger as they aged.

Every woman’s situation is different. What works for one might not work for another. That’s why we take the time to listen, assess, and guide—not rush or push.

If you’re ready to look into your bone health, or just want to check where you stand, reach out. The sooner you know, the more options you’ll have to protect your bones before something goes wrong.