Prevention of osteoporosis

You can lower the chance of osteoporosis and fractures at every age.

Build strong bones early

• Get enough calcium, vitamin D and protein in childhood, teens and early adult life
• Play and exercise regularly, especially weight-bearing activities
• Maintain a healthy weight

Protect bone in adulthood

• Exercise: walking, jogging, stair climbing, dancing and strength training most days. Balance exercises such as tai chi help prevent falls.
• Nutrition: include calcium-rich foods and check vitamin D
• No smoking, and keep alcohol low
• Review medicines that affect bone with your doctor, especially long-term steroids
• Treat other conditions: thyroid, diabetes, coeliac disease and low hormone levels
• Know your risk: discuss a DEXA scan if you have risk factors

Prevent falls

Fix home hazards, check eyesight, choose safe footwear and ask about medicines that cause dizziness.

Ayurvedic view

Traditional advice for Vata balance includes regular routines, adequate sleep, warm nourishing meals, gentle exercise and oil massage. These overlap with sensible modern advice. Claims that a herb prevents osteoporosis are not proven.

See a doctor if you reach menopause early, have a family history of hip fracture, or take steroids for long periods.

When to get help

Speak with your doctor or an orthopaedic, endocrinology or rheumatology clinic if you have had a fracture from a minor fall, lose height, or develop a stooped back. Checking bone health early, with a DEXA scan where advised, lets you start the right plan before a break happens.

Remember

Strong bones are built through life. It is never too late to slow bone loss.