What is Osteoporosis?

Osteoporosis is a health condition that causes bones to lose strength, becoming brittle and more likely to break or fracture. Osteoporosis develops slowly over time, where with age, the constant bone remodelling process can fall out of balance. Osteoporosis often goes unnoticed until a bone fracture occurs.

In Australia, osteoporosis is relatively common, especially among older adults and postmenopausal women. While it can affect both men and women, changes in hormone levels after menopause put women at greater risk.
 
Understanding osteoporosis and how to reduce risk factors is an important step in protecting long-term bone health.

Age and Hormonal Changes

It’s natural for our bones to lose some density as we age. However, in osteoporosis, this bone loss happens at a faster rate, leading to fragile bones that are more prone to fractures.
 
One of the key drivers in women is a drop in oestrogen levels after menopause. Oestrogen helps protect bone density, so when levels decline, bones can weaken more rapidly. This is why osteoporosis is more commonly diagnosed in women after menopause.

Genetic Factors

Is osteoporosis hereditary? In some cases, yes. Having a close relative with osteoporosis or a history of fractures can increase your own risk. That said, genetics is only one piece of the puzzle and factors such as a good diet, exercise and choosing good lifestyle habits can help reduce the risk of osteoporosis with age
 
Lifestyle choices like staying active, getting enough calcium and vitamin D, and avoiding smoking also play a significant role in maintaining healthy bones and reducing osteoporosis risk.

Lifestyle and Nutrition Factors

Nutrition and daily habits can make a big difference in bone health. Key nutrients include vitamin D and calcium. 

A diet deficient in calcium can lead to osteoporosis in later life. Poor calcium intake over the years can reduce bone strength, as calcium assists in maintaining bone architecture and general bone mass. Vitamin D supports bone health by the body to absorb calcium.

In addition to diet, risk of osteoporosis related fractures are also associated with a lack of weight-bearing physical activity, smoking, and excessive alcohol consumption among others.

Early Signs and Symptoms

Osteoporosis often goes unnoticed until a bone fracture occurs. 

Osteoporosis often develops silently, without obvious early symptoms. Many people don’t realise they have it until they experience a fracture from a minor fall or bump.

Diagnosing Osteoporosis in Australia

In Australia, osteoporosis is commonly diagnosed using a bone mineral density test known as a DEXA scan. This painless scan measures the density of your bones and helps assess the risk of potential bone fracture.
 
People over the age of 50, including  postmenopausal women, are more likely to be at an increased risk of osteoporosis and referred for screening.
 
A family history of osteoporosis or a history of minimal fractures (like breaking a bone from a minor fall) may also prompt your healthcare provider to recommend a DEXA scan.

Osteoporosis is a prevalent condition in Australia. More than 850,000 people in Australia were estimated to be living with osteoporosis or osteopenia in 2022. It is estimated that around one in three people with osteoporosis are women, particularly after menopause when the natural decline in oestrogen can be associated with age related bone loss. However, men are not immune, with 1 in 5 men over 50, also affected by the condition.
 
Australia has several public awareness campaigns dedicated to bone health, such as those run by Healthy Bones Australia (formerly Osteoporosis Australia). These organisations play an important role in educating the public, promoting prevention strategies, and encouraging bone density screening for those at risk.

Eat for Bone Health

Good nutrition is one of the most effective ways to support strong bones throughout life. A balanced diet that includes calcium-rich foods such as dairy products, leafy green vegetables, tofu, and calcium-fortified cereals can help maintain bone strength. Dietary calcium may assist in the whole-lifestyle efforts to help prevent osteoporosis, particularly when dietary intake is inadequate.
 
Other nutrients like magnesium and phosphorus also play supportive roles in bone structure, and are found in whole grains, nuts, and legumes. Vitamin D, obtained through food or safe sun exposure, also helps the body absorb dietary calcium.

Sunshine and Vitamin D

Vitamin D helps your body absorb calcium efficiently, which is why it’s often associated with bone health. In Australia, the main source of vitamin D is sunlight.
 
Getting a few minutes of safe sun exposure each day, particularly in the early morning or late afternoon, can help maintain healthy vitamin D levels.
 
Be sure to follow current sun safety guidelines and talk to a healthcare professional if you're unsure about how much sun is appropriate for your skin type and location.

Physical Activity

Staying active is essential for healthy bones. Weight-bearing exercises like strength training can help to stimulate bone-building activity.
 
Strength training and resistance exercises, such as lifting light weights or using resistance bands, can also help build muscle and improve balance, which in turn reduces the risk of falls and fractures.

Lifestyle Habits

Healthy lifestyle choices can go a long way in helping to reduce the risk of osteoporosis. Avoiding smoking and limiting alcohol consumption support better bone health and overall wellbeing.
 
Maintaining a healthy weight and staying physically active encourage better balance and mobility, which can help prevent falls. Small, consistent habits over time can have a big impact when it comes to maintaining strong bones.

Living Well with Osteoporosis

Being diagnosed with osteoporosis doesn’t mean you have to stop doing the things you enjoy. It just means making a few adjustments to support your health and safety.
 
Staying physically active with safe, low-impact exercises can help maintain strength and mobility, while also reducing the risk of falls. At home, simple changes like removing tripping hazards and ensuring good lighting can make a big difference in preventing accidents.

Empowerment Through Knowledge

Understanding your condition and the steps you can take is a powerful part of self-care. Talk openly with your GP or healthcare provider about your concerns and ask questions about managing osteoporosis.
 
Consider joining a local health education or exercise group designed for people with osteoporosis. These communities can offer both practical guidance and a sense of support.

If you're over 50, have experienced a recent fracture, are postmenopausal, or have a family history of osteoporosis, it's worth speaking to your doctor about a bone density scan.
 
A simple test can provide valuable information about your bone health and whether further steps are needed.
 
Regular conversations with your GP help ensure any changes in your health are picked up early, and that you're supported with the right information and care.

Is osteoporosis just a women’s health issue?

While osteoporosis is more common in women, particularly after menopause due to the drop in oestrogen, it’s not exclusive to women. Men can also develop osteoporosis, especially later in life or if they have certain risk factors.

Can younger people get osteoporosis?

Although osteoporosis is most often associated with older adults, it can also affect younger people. This may be due to underlying medical conditions, hormonal imbalances, low body weight, certain medications, or inadequate calcium and vitamin D intake over time. Building strong bones in youth through diet, exercise, and healthy habits is one of the best defences against developing osteoporosis later in life.

How often should you get a bone density scan?

The frequency of bone density testing, or DEXA scans, depends on your risk factors and your doctor’s recommendations. Generally, adults over 50 or anyone with a higher risk (such as postmenopausal women, those with a history of fractures, or a family history of osteoporosis) may be advised to have a scan every 1–5 years. It’s best to discuss your personal risk profile and screening schedule with your healthcare provider.