Bone health for women (osteo)

Keeping bones healthy

Healthy bones help you stay mobile and active. When it comes to bone health, prevention is important. If your bones lose density, they become weaker and break more easily. If you keep losing density it can lead to osteopenia and osteoporosis.

It's never too late to improve your bone health and help to prevent or slow bone density loss. Protein and calcium are really important for building and maintaining strong bones.

You can keep your bones healthy by:

• getting plenty of calcium and protein from your food
• getting enough vitamin D through safe sun exposure and food to help absorb calcium – ask your doctor to check your levels if you're concerned
• doing regular weight-bearing and strength exercise
• reducing alcohol intake and stopping smoking.

Food and supplements

The best way to get nutrients you need for strong bones, like calcium and vitamin D, is through your food.

Read about:

• eating your way to good bone health on the Diabetes Australia website
• calcium and bone health on the healthdirect website
• how to get enough protein and vitamin D on the Dietitians Australia website.

Your GP might test your vitamin D levels and if you don't have enough, they might suggest you see a dietitian or take supplements. They’ll let you know how much you need to take and for how long. It'll be based on your individual needs.

Physical activity

Physical activity is an important part of keeping your bones healthy. The most effective types of activity for building bone strength and reducing bone loss are:

• weight-bearing activity – these are where you carry your own weight and land firmly, for example, fast walking, hiking, jogging, dancing, or activities that involve jumping
• resistance training - this is when you use resistance while moving your body, for example using dumbbells or resistance bands
• balance training - this can be done standing still or moving, for example standing on one leg or doing Tai Chi.

If you've been diagnosed with osteoporosis, get advice from a physiotherapist or exercise physiologist before you start exercising or if you're trying a new activity.

Osteopenia and osteoporosis

If your bone density is lower than the normal level for your age, it's called osteopenia. Osteopenia is often a warning sign for osteoporosis.

Osteoporosis is a chronic condition that makes your bones become weaker and break more easily. When you have osteoporosis, your bone tissue doesn't replace itself quickly enough. That means your bones gradually become less dense and more fragile.

Osteoporosis is most common in women after menopause. That's because oestrogen plays an important role in building bone tissue. As oestrogen levels drop during and after menopause, your bone production also goes down. It's important to focus on keeping your bones healthy during this time.

Read more about osteopenia and osteoporosis on the healthdirect website.

Signs and symptoms

You might not know you have osteoporosis until you break a bone. There can be early signs, and there are some risk factors that might make you more prone to osteoporosis.

You should talk to your GP if you:

• are over 50 and have ongoing back pain or stooping
• have a family history of osteoporosis or hip fractures
• have broken a lot of bones in your life
• went through menopause before 45
• are taking any medicines that affect bone density
• have a chronic condition, like hyperthyroidism, diabetes or arthritis.

Diagnosis

Osteoporosis is diagnosed with a bone density scan, usually on your hip and spine.

It measures the strength and thickness of your bones and shows the amount of calcium and other minerals. This helps to estimate your chance of breaking a bone.

After your scan you'll be given a:

• T score – the amount of bone you have compared with a young adult of the same gender with peak bone mass
• Z score – the amount of bone you have compared with someone the same size and gender in your age group.

If your T score is between -1 and -2.5 it means you have lower than normal bone density (known as osteopenia). If your T score is -2.5 or lower, you have osteoporosis.

If your Z score is unusually high or low, you might need more tests. Your doctor will talk to you about next steps.

Read more about bone density scans on the healthdirect website.

Treatment

Treatment for osteoporosis focuses on improving your bone strength and will depend on:

• the results of your bone density scan
• your age
• whether you have other risk factors, like family history or taking certain medicines.

It may involve changes to diet and lifestyle, hormone therapy, or medicines for bone health.

Osteoporosis medicines slow bone loss and improve bone density. They can either be given as a tablet, an injection or infusion.

Taking oestrogen replacements can help to slow bone density loss. It can be given as part of menopausal hormone therapy (previously known as HRT) or as a standalone medicine.

Your GP may connect you with other health professionals, like a dietitian or exercise physiologist to support your care.

Read more about treatment for osteoporosis on the healthdirect website.