Don’t wait to reduce your risk of osteoporosis

May is officially Osteoporosis Awareness and Prevention Month, but before any younger readers click away from this page thinking it’s a condition that only affects older people, STOP! Whilst the condition is common amongst people over the age of 50, it is important to understand that adopting healthy habits in younger life can have a huge preventative effect. Read on to find out more about this debilitating disease and what you can do to reduce your risk.

What is osteoporosis?

Osteoporosis is a progressive condition characterised by a loss of bone density. It can develop slowly over many years and causes bones to become gradually weaker, leaving the patient more prone to bone fractures. Even a minor fall can lead to bone breakages, with the most common fractures affecting the wrists, hips and spine.

How common is osteoporosis?

According to the Royal Osteoporosis Society, it affects an estimated 3.5 million people in the UK. The condition is more common in women than men, with half of women over 50 and about one in five men experiencing fractures as a result of it.

What causes osteoporosis?

Osteoporosis is usually caused by a combination of age, genetics and lifestyle factors:

• Age: As we age, our bone density naturally declines. For women, the decline in oestrogen levels during menopause can significantly accelerate this bone loss, as can the drop in testosterone for men, although to a lesser extent.
• Genetics: Those with a family history of osteoporosis are at increased risk of developing the condition.
• Lifestyle factors: A poor diet and too little exercise can significantly increase a person’s chances of developing osteoporosis, as can smoking, alcohol consumption and a low BMI.

What can you do to reduce your risk?

Don’t wait until it’s too late. However young you are, it’s important to start taking osteoporosis seriously and adopt healthy lifestyle habits that will minimise your risk of developing the condition. Here are our top five suggestions:

1. Eat a balanced diet: Make sure it includes foods rich in calcium to maintain bone strength and vitamin D to help your body absorb the calcium.
2. Take a daily vitamin D supplement: A deficiency in Vitamin D can increase the risk of osteoporosis and bone fractures. This is especially relevant for those living in Scotland where limited sunlight exposure, especially during the winter months, means our skin can’t produce enough vitamin D.
3. Exercise regularly: Weight-bearing exercises are particularly recommended because they stimulate bone remodelling, causing bones to become stronger and denser, which reduces the risk of osteoporosis.
4. Quit smoking: Studies have proved the link between smoking and decreased bone density, and also proved that stopping smoking can partially reverse this decline.
5. Reduce your alcohol consumption: Better still, cut it out completely to help restore bone density and prevent further bone loss.

Got questions?

If you’d like to find out more about reducing your risk of osteoporosis, our medical professionals are here to help. We can support you to make positive lifestyle changes, the benefits of which you can be reaping well into later life. You can book an appointment using our simple online booking system, email reception@your.gp, or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you.