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Osteoporosis is a common health condition that weakens bones and makes them more likely to break. According to NICE, osteoporosis is responsible for around 180,000 bone fractures a year in England and Wales. So, if you’ve been diagnosed with osteoporosis, it’s natural to think about how the condition might affect your daily life.
However, the good news is that there are plenty of things you can do to boost your bone health and reduce your chances of breaking a bone. With some simple adjustments, most people with osteoporosis can live normally.
To explore seven ways to live with osteoporosis, we’ve partnered with the Royal Osteoporosis Society (ROS). The ROS is the UK’s largest national charity dedicated to improving the diagnosis, treatment, and prevention of osteoporosis, and equipping people with information and support to look after their bone health.
By becoming a member of the Royal Osteoporosis Society (ROS), you’ll be joining a community and will receive an exclusive member magazine full of news, recipes, information about diet and exercise, and more. You’ll also have access to ROS’ Members Extra website which has a wealth of information and support to help you build healthy bones for life.
1. Eat for bone health
What we eat and drink has a significant impact on bone health. Basing your diet around healthy, whole foods can be an effective first step in caring for your bones. However, certain vitamins, minerals, and food groups can be particularly beneficial. We’ll cover these below.
You can learn more about nutrition for healthy bones on the ROS website.
Note: If you’re considering adding a new supplement to your routine, it’s important to speak to your GP first.
Calcium
Roughly 99% of calcium in the body is found in our bones and we need it to keep them strong and healthy. Because bones are continually broken down and replaced by new cells, getting enough calcium is essential for maintaining bone structure and strength.
That said, focusing on and/or increasing calcium intake is seen as one of the most important ways to improve bone health. Take this study of postmenopausal women, for example. It found that those who ate more calcium-rich dairy products had significantly higher bone density than those who ate less.
The recommended daily intake of calcium for adults under 64 is around 700mg a day. However, the ROS suggests that those taking osteoporosis medication may benefit from increasing their intake to 1,000mg per day to make sure they get enough.
It’s best to spread your calcium intake throughout the day rather than consuming lots in one go. This is because the body absorbs calcium better in smaller amounts.
Foods that are high in calcium include dairy products, dark green vegetables, almonds, sardines, and pulses. You can learn more on the ROS website.
Vitamin D
Vitamin D helps the body absorb and use calcium, which is the building block of our bones. This means a lack of vitamin D can increase the risk of osteoporosis and broken bones.
Adults need around 10mcgs of vitamin D a day, and from the beginning of April to the end of September in the UK, we’re usually able to get this from sunlight alone. However, in autumn and winter, the ROS advises that we consider taking a daily supplement to maintain healthy levels.
Other sources of vitamin D include fatty fish like salmon and mackerel, eggs, and fortified bread. To find out more about vitamin D and the role it plays in bone health, head over to the ROS website.
Vegetables
Eating enough vegetables is important for our overall health, including our bones. Many vegetables are high in vitamin C, which the body uses to produce bone-forming cells. Research has also found that vitamin C contains antioxidants that help to protect bone cells from damage.
Eating more vegetables has also been linked with higher bone density, and studies suggest that it may reduce the risk and impact of osteoporosis.
Take this study of women over 50, which found that those who ate onions regularly had a 20% lower risk of osteoporosis compared to those who rarely ate onions. Another study concluded that post-menopausal women who ate more vegetables had decreased bone turnover (high bone turnover is a common risk factor for osteoporosis).
Check out our article, 10 simple ways to add more fruit and vegetables to your diet, for ideas on how to eat more.
Protein
Protein makes up about 50% of bone volume and one third of its mass – and we need it to maintain muscle strength – so getting enough is important. Research has found that people who eat high-protein diets tend to maintain higher bone mass and have a lower risk of fractures.
Sources of protein include meat, fish, eggs, dairy, and soya products. Check out our article, 12 high-protein meal ideas, for inspiration.
Foods to limit or avoid
According to the ROS, there aren’t any known foods that people with osteoporosis should avoid or that are ‘bad for bones’. However, certain foods are best enjoyed in moderation.
Examples include salt, caffeine (which increase the amount of calcium lost through urine), and alcohol (which increases the risk of falls by making you unsteady and slowing your reactions).
The ROS has more information about foods to avoid for bone health on their website.
Osteoporosis guidance, support groups and exclusive benefits
Join the Royal Osteoporosis Society and be part of a community.
From just £2 per month, you’ll receive ongoing advice and support from our bone health experts. Plus, exclusive member offers and benefits!
2. Keep active and work on building strength and balance
Bones are made of living tissue, so they get stronger the more we use them. Sedentary lifestyles can result in lost bone mass – making them weak and more susceptible to injuries. Meanwhile, exercising regularly helps to build bone strength and slow the rate of bone loss.
Plus, since most bone fractures are caused by a fall, taking steps to build muscle strength and balance can help to reduce your risk of injury.
With this in mind, the ROS advises introducing a mixture of weight-bearing impact exercise and strength training to your routine.
Weight-bearing impact exercise involves being on your feet and adding an extra force or controlled jolt through your bones. According to the ROS, the higher the impact, the better for your bones.
Moderate impact exercise like low-level jumping or jogging is suitable for most people with osteoporosis, but if you have had spinal fractures, or have broken many bones easily, low-level impact exercise will be more appropriate.
Strength training – including weightlifting and resistance exercises – is effective in promoting muscle and bone strength. Examples of strength training exercises include lunges, press-ups, and squats. These can be performed using free weights, gym machines, resistance bands – or as bodyweight exercises.
To learn more, check out the ROS’ guide to exercise for bones. They also have a video that guides you through exercises for bone and muscle strength, which you can watch below.
Note: It’s important to speak to your GP before starting a new exercise programme if you have osteoporosis.
3. Build a support network
Living with osteoporosis can be worrying and many people find it valuable to build a support network.
By becoming a member of the ROS, you’ll receive a monthly member newsletter with information about opportunities to connect with others through events and volunteer groups, as well as advice from bone health experts.
You’ll also have access to an exclusive members-only area of the ROS website which has a wealth of information and support. For example, as a member you’ll be the first to hear about ROS’ local support group meetings, hosted both online and face-to-face, which offer the chance to connect with others going through similar experiences.
Supporting your journey at every step
Join the Royal Osteoporosis Society and be part of a community.
From just £2 per month, you’ll receive ongoing advice and support from our bone health experts. Plus, exclusive member offers and benefits!
4. Take steps to reduce your risk of falls
Alongside building bone and muscle strength and eating a healthy diet, there are other things you can do to help reduce your risk of falls – and, therefore, your risk of bone breaks.
According to the ROS, this can be as simple as tweaking everyday movements to make them safer – for example, getting up from bed or chairs slowly and avoiding standing on chairs to change light bulbs or reach into cupboards. You can also adapt your surroundings by keeping walkways free of clutter and moving rugs or mats that could cause you to trip.
The ROS also encourages people to consider their clothing. For example, it can help to choose shoes with a patterned tread rather than smooth soles, and avoid loose, backless, and high-heeled footwear. If you have a particularly high risk of falling, you might like to consider wearing hip protector pants, which are designed to cushion the impact of a fall if you do stumble.
Exercising to improve balance and muscle strength will also help to reduce the risk of falls.
For more tips, head over to the ROS website or hear from experts in the video below.
5. Maintain a healthy weight
Maintaining a healthy weight is key for bone health as being both underweight or overweight can exacerbate symptoms of osteoporosis and increase the risk of falls.
In fact, studies have found that among postmenopausal women, being underweight is the greatest risk factor for reduced bone density and loss. Meanwhile, being significantly overweight or obese is equally harmful for bone health because the excess weight places pressure on bones and increases the risk of fractures.
Frequently losing and then regaining weight – for example, by following fad diets – is particularly detrimental to bone health. So, taking steps to maintain a healthy weight is one of the best things you can do to protect your bones and live better with osteoporosis.
If you’d like guidance and help in reaching and maintaining a healthy weight, head over to the health section of our website. Here, you’ll find information on everything from simple diet tips to easy ways to become more active.
6. Take steps to manage pain
Osteoporosis itself isn’t usually painful, which is why so many people don’t know they have it until they break a bone.
However, if you’ve broken a bone, there are things you can do to help manage the pain and continue daily life in as much comfort as possible. The ROS has information on everything from pain-relieving drugs to self-help strategies and complementary therapies. You might also like to read their guide to recovering from a broken bone.
Many people find that taking steps to manage pain has a positive domino effect on their quality of life by allowing them to sleep better and feel better mentally.
Osteoporosis guidance, support groups and exclusive benefits
Join the Royal Osteoporosis Society and be part of a community.
From just £2 per month, you’ll receive ongoing advice and support from our bone health experts. Plus, exclusive member offers and benefits!
7. Consider medication for osteoporosis
If you have osteoporosis and your risk of breaking a bone is significantly higher than normal, you may be recommended to take an osteoporosis medication to strengthen your bones. It’s important that these are taken correctly and regularly.
The ROS has information on drug treatments available for people living with osteoporosis on their website.
Final thoughts…
If you’ve been diagnosed with osteoporosis, it’s normal to feel overwhelmed and to worry about breaking a bone. However, the good news is that there are plenty of simple things you can do to strengthen your bones and reduce your risk of falls.
By becoming a member of the ROS, you’ll become part of the ROS community and have the most up to date information to help you build strong healthy bones for life – including support from ROS bone health specialists and the opportunity to connect with others through events and volunteer groups.
What are your top tips for living with osteoporosis? We’d be interested to hear from you in the comments below.
