Osteoporosis is often called the “silent disease”, and for good reason. It progresses without symptoms until a fracture occurs, making early awareness and prevention essential. At PROHEALTH PHYSIO & FITNESS (EP), we believe that education is the first step toward empowerment. Let’s break down what osteoporosis is, who’s at risk, and how you can take control of your bone health today.
What Is Osteoporosis?
Osteoporosis is a condition where bones become weak and brittle due to a loss of bone density. This makes them more susceptible to fractures, especially in the hips, spine, and wrists. The word “osteoporosis” literally means “porous bones.”
Who Is at Risk?
While anyone can develop osteoporosis, certain factors increase your risk:
- Age: Bone density naturally decreases as we age.
- Gender: Women, especially post-menopausal, are more prone due to hormonal changes.
- Family History: Genetics play a significant role.
- Lifestyle: Sedentary habits, smoking, excessive alcohol, and poor nutrition can accelerate bone loss.
- Medical Conditions: Certain diseases and medications may affect bone health.
Prevention Starts with Lifestyle
The good news! Osteoporosis is largely preventable, and here’s how:
- Exercise Regularly: Weight-bearing and resistance exercises strengthen bones. At PROHEALTH PHYSIO & FITNESS (EP), our expert physiotherapists design personalized programs to support bone health.
- Eat Bone-Friendly Foods: Calcium and Vitamin D are essential. Think leafy greens, dairy, nuts, and fortified foods.
- Avoid Bone-Risk Behaviors: Limit alcohol, quit smoking, and reduce caffeine intake.
- Get Screened: Bone density tests can detect early signs before fractures occur.
How PROHEALTH PHYSIO & FITNESS (EP) Can Help
We offer:
- Tailored Physiotherapy Programs: Designed to improve posture, balance, and strength.
- Exercise Physiology Consultations: Safe and effective movement plans for all ages.
- Educational Workshops: Learn how to protect your bones and prevent falls.
Whether you’re managing osteoporosis or aiming to prevent it, our team is here to support your journey toward stronger bones and a healthier life.
The Australian Bureau of Statistics released on 15/12/2023, identify many people with chronic conditions often have more than one condition at the same time (multimorbidity) & 78.9% of people with multimorbidity have Osteoporosis. It has been estimated It’s estimated that 6.2 million Australians, aged 50 years or older, had osteoporosis or osteopenia in 2022. We have previously covered Osteoporosis and you can read our previous articles here.
Evidence suggests both exercise and Supplements can assist:
Exercise
Evidence suggests that moderate to vigorous walking and exercise reduce falls and the risk of hip fractures in people with osteoporosis.
The following exercises are recommended,
- Resistance training as appropriate for age and functional capacity and/or weight-bearing aerobic exercises for those with osteoporosis or at risk for osteoporosis
- Core stability exercises will improve weak or postural abnormalities, especially for individuals who’ve had vertebral fractures
- Balance-type exercises, i.e., tai chi and gait training are effective for those at risk of falls
- Hip protectors for older adults in long-term care facilities at high risk for fracture
Calcium and Vitamin D Supplement
It was also found that calcium and vitamin D deficiency are associated with defective bone mineralization. Vitamin D and calcium supplements can potentially improve bone strength, so it can be a good idea to consult your doctor regarding this treatment option.
Need help?
For support or advice, please contact our friendly physios for specialists for assistance.
Further information
Source: Australian Government Health Direct
Title: Osteoporosis
Read time: 5 minutes