Osteoporosis Risk

Also known asOsteoporosis · Osteopenia · Brittle Bones · Bone Loss · Fracture Risk · Fragile Bones · 骨质疏松 · 骨质疏松症 · Keropos Tulang

What it is

Osteoporosis is a loss of bone density that makes bones fragile, so even a minor fall can cause a fracture, most often of the hip, spine or wrist. It causes no symptoms until a bone breaks, so it is often called a silent disease. It is diagnosed with a bone density (DXA) scan.

Risk factors include older age, being female (especially after the menopause), a family history, low body weight, smoking, heavy drinking, early menopause, long-term steroid use, some medical conditions and medicines, low calcium and vitamin D, and being inactive.

How food and lifestyle can help

Food cannot reverse osteoporosis, but enough calcium, vitamin D and protein, together with strength and balance exercise, slows bone loss and reduces falls. Medicines prescribed by a doctor lower fracture risk and work best with these basics.

Foods and nutrients to focus on

1. Calcium-rich foods at every meal: dairy, fortified plant milks, calcium-set tofu, small fish with bones, and green leafy vegetables.
2. Vitamin D from sunshine, oily fish, eggs, fortified foods or a supplement if advised.
3. Enough protein, and fruit and vegetables.
4. Strength, balance and weight-bearing exercise, and fall-proofing your home.

Foods and drinks to limit

1. Smoking and heavy drinking.
2. Too much salt, and very high vitamin A intake from liver and supplements.
3. Being underweight or following very restrictive diets.

Good to know

1. Some osteoporosis tablets (bisphosphonates) must be taken with plain water on an empty stomach, and food, tea, coffee and calcium reduce their absorption. Follow the leaflet.
2. Doctors use a risk score (such as FRAX) together with a scan to decide who needs treatment.
3. Men get osteoporosis too, particularly with low testosterone, steroid use or heavy drinking.

When to see a doctor

1. You are over 50 and have broken a bone from a minor fall, or you are losing height.
2. You have early menopause, take steroids long term, have a family history of hip fracture, or have a condition that affects bones: ask about a bone density scan.
3. You have had repeated falls.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

NHS — Osteoporosis, used for the main facts: https://www.nhs.uk/conditions/osteoporosis/