15% off £35

Code:BONUS15
OffersBuy one get one 1/2 priceSave up to 1/2 Price3 for 2 Mix & MatchBuy 1 Get 1 FreeOutlet2 for £60 Mix & MatchShort Dated2 for £5 Mix & MatchBuy more save 10%Vitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBetterYouWeledaBioglanGrass & Co.Nature's WayNatures AidBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 FreeOutletShort Dated3 for £15 Mix & Match3 for 2 Mix & MatchDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksHot ChocolateTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHuelHeath & HeatherPukkaTwiningsNakdMeridianPerfectTedBuy one get one 1/2 price3 for 2 Mix & MatchBuy 1 Get 1 FreeSave up to 1/2 PriceOutletShort Dated2 for £5 Mix & MatchBuy more save 10%Gluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNGrenadeApplied NutritionMyproteinHolland & BarrettHuelPhDNakdSave up to 1/2 PriceBuy one get one 1/2 price3 for 2 Mix & Match2 for £60 Mix & Match2 for £25 Mix & MatchShort DatedBetter than 1/2 priceOutletGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeSoya FreeCelery FreeNew inBeautyGiftsNatural Beauty Shop AllSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyFace CareShop all Face CareCleanser & TonerFace MoisturiserFace Oil & SerumFace WashFace Exfoliators & ScrubsFace MasksHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+ATrilogyChilds FarmBuy one get one 1/2 priceSave up to 1/2 PriceOutletAlcohol FreeParfum FreeGluten FreePalm Oil FreeDairy FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inChristmasCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.Cannaray CBDCBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBuy one get one 1/2 priceOutletSave up to 1/2 PriceDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettGrenadeHeath & HeatherPhDUSNPrecision EngineeredOptimum NutritionTrekBouncePulsinBuy one get one 1/2 priceSave up to 1/2 Price2 for £12 Mix & Match2 for £25 Mix & MatchShort Dated3 for 2 Mix & MatchBuy 1 Get 1 FreeBetter than 1/2 priceGluten FreeSugar FreeDairy FreeWheat FreeEgg FreeMilk FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicBuy one get one 1/2 priceSave up to 1/2 Price3 for 2 Mix & Match2 for £60 Mix & MatchOutlet2 for £12 Mix & Match3 for £15 Mix & MatchShort DatedDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inMedicines and HealthcareVeganShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

What is osteoporosis?

Happy mature people couple exercising for healthy life
Osteoporosis is a condition that affects the bones. You can reduce your risk of developing it by arming yourself with all the facts. Here’s a guide to it.
Most of us know osteoporosis is something to do with bones, but arming yourself with all the facts about the condition can help reduce your risk

Written by Helen Foster on February 11, 2019 Reviewed by Dr Rob Hicks on February 22, 2019 

Osteoporosis is often called ‘the silent disease’ and although it affects over three million people in the UK,1 there’s currently no cure. But there’s a lot you can do to help protect yourself – and it’s not just drinking more milk.

What is osteoporosis?

Osteoporosis is a condition where the bones become weak and fragile, so they are more likely to break. Someone could trip and fall in the street and break a bone, or – if things get very bad – something as simple as a forceful sneeze can cause a fracture.2 Often, breaking a bone is the first sign that you have osteoporosis, which is why it’s known as ‘the silent disease’. Bones don’t tend to hurt or ache when they start to weaken, so there are usually no obvious symptoms. The only potential signs include a sudden loss of height or curving of the spine,3 but many people often mistakenly put these down to old age.

What causes osteoporosis?

Our bones are constantly evolving; every day bone is being broken down and rebuilt. Before the age of 30, we build bone faster than the rate at which it is broken down. But after 30 – and particularly post-menopause – that balance tips and we begin to break down more bone than we make. If you didn’t ‘bank’ enough bone in your early years, your bones could become fragile – putting them at risk of fracture – as you age.4 But that doesn’t mean there’s nothing you can do to boost your bone health as you get older.

Who is most at risk of osteoporosis?

Although men and women can be affected, women lose more bone density after the menopause due to falling oestrogen levels.5 If you experience early menopause, you’ll have lower oestrogen levels for much longer, which increases your risk. Osteoporosis can run in families, so having a parent with the condition could also increase your risk. Add in being underweight or a history of eating disorders such as anorexia, and your risk is further increased.6 In all these cases, talk to your GP about having a bone density test.

Why should we take osteoporosis seriously?

Breaking a bone is painful and inconvenient when you’re young, but when you’re older, it can lead to complications that limit your mobility and, in turn, increase frailty. One 2017 study revealed the risk of dying within one year was three times higher in older people who had fractured a bone than in the general population.7 It’s a devastating impact for a disease that, in many cases, can be prevented with some simple lifestyle changes.

How to reduce your risk of osteoporosis

Bone density hits its peak in our late 20s,8 so the more bone you build up before this age, the greater reserves you have to call on. However, you can still do a lot in your 40s, 50s and beyond to help support bone growth, while you can also do less of the things that cause bone to break down. 
These include:
  • eating a diet rich in bone-supporting calcium – green leafy veg, calcium-enriched plant milks, dairy foods, and nuts and seeds are all great sources of this essential nutrient 
  • getting enough vitamin D – we need vitamin D to absorb calcium properly but we don’t make enough naturally in the UK during the winter months, so you could consider a supplement9
  • following a Mediterranean diet – a 2018 study by the University of East Anglia found that elderly people with osteoporosis who ate a more Mediterranean-style diet, who also took at vitamin D supplement, lost bone mass slower than those not following the diet10 
  • exercise – the NHS says weight-bearing exercise such as running, walking, and muscle-strengthening exercises using your body weight (think squats and lunges) can help build bone mass,11 while a 2017 Australian study discovered that post-menopausal women with low bone mass who followed a specific weight-bearing exercise regime just twice a week for 30 minutes, saw an increase in bone density12 
  • stopping smoking – scientists aren’t sure exactly how or why smoking cigarettes damages our bone health, but they do know that it plays a key role13

Disclaimer

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
 

Sources

  1. NHS. Osteoporosis https://www.nhs.uk/conditions/osteoporosis/
  2. As above
  3. National Osteoporosis Foundation. What is osteoporosis? https://www.nof.org/patients/what-is-osteoporosis/
  4. Mayo Clinic. Bone Health: tips to keep your bones healthy https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
  5. NHS. Osteoporosis – causes https://www.nhs.uk/conditions/osteoporosis/causes/ 
  6. As above
  7. Klop C, et al. The epidemiology of mortality after fracture in England: variation by age, sex, time, geographic location and ethnicity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214576/
  8. British Nutrition Foundation. Women – osteoporosis https://www.nutrition.org.uk/healthyliving/lifestages/women.html?start=7
  9. NHS. Vitamin D https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  10. Jennings A, et al. A Mediterranean-like dietary pattern with vitamin D3 (10 µg/d) supplements reduced the rate of bone loss in older Europeans with osteoporosis at baseline: results of a 1-y randomized controlled trial https://academic.oup.com/ajcn/article/108/3/633/5051862
  11. NHS. Exercises for strong bones https://www.nhs.uk/live-well/exercise/exercises-for-strong-bones/
  12. Watson SL, et al. High‐Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial https://onlinelibrary.wiley.com/doi/full/10.1002/jbmr.3284
  13. Ward KD, Klesges RC. A Meta-Analysis of the Effects of Cigarette Smoking on Bone Mineral Density https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352985/
 

Related Articles