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Can I reverse osteoporosis?

Mother and daughter sitting on exercise mats and stretching.

Osteoporosis causes bones to become weak and brittle, but few of us know it’s taken hold until we fall and fracture a bone and receive the surprising news that we have it.  

An estimated 6.2 million Australians over 50 suffer from osteoporosis, which literally means ‘bones (osteo) with holes (porosis)’. It’s most common in postmenopausal women or older people with a history of fractures in their family.  

While osteoporosis isn’t reversible in the sense that there’s no cure for the condition, there are ways to manage the symptoms and minimise further bone loss. As you’ll discover, these measures aim to strengthen bones, reduce the risk of fractures and prevent falls. 

What is osteoporosis? 

Think of your bones as the frame of your body. While everyone’s bones weaken as they age, with osteoporosis that frame gets weaker faster as bones lose minerals like calcium at a quicker rate than the body can replace them. As bones weaken and lose density, they become more vulnerable to fractures even from falls that wouldn’t usually damage a healthy bone – such as tripping over while walking. If you have osteoporosis, the hips, spine and wrist are the most common fracture sites.  

Along with genetic factors, lower bone mass is also likely if you’re a smoker, have a low calcium intake or low Vitamin D levels, if you’re overweight (or underweight) or lead a sedentary lifestyle. Some medical conditions and medications can also put you at risk of developing osteoporosis. 

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“Women over 45 who’ve broken a bone due to a minor fall or older men who’ve had a vertebral fracture will likely be referred by their doctor for a bone density scan,” says Luke Foster, Group Manager Clinical Advisory 

A bone density scan, also known as a DXA (dual energy x-ray), can measure bone mineral density to determine your risk of further fractures. 

It’s important to understand the difference between osteoporosis, which weakens bones and increases fracture risk and osteoarthritis, which causes joint pain and reduces joint mobility by degrading cartilage. The conditions have their own causes and treatments. Osteopenia is similar to osteoporosis, in that it affects bone density, but it isn’t as severe.  

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What are the symptoms of osteoporosis?  

Osteoporosis is sometimes known as the silent disease because there are so few symptoms, but you can keep an eye out for signs.    

  • Loss of height over time: while osteoporosis may not be the only reason you’re getting shorter, it is a sign of osteoporosis. 

  • Stooped posture: several spinal fractures can cause the tell-tale hunched upper spine often associated with osteoporosis.  

  • Fractures: as a result of minor injuries or falls. 

How to prevent osteoporosis  

It’s never too early – or too late – to start looking after your bones. While there isn’t a silver-bullet cure, there are steps you can take to increase bone density and prevent fractures.  

A few simple habits, like a calcium-rich diet, safe sun exposure and regular exercise, can make a big difference, and the sooner you adopt these habits, the better your bone health is likely to be in your older years.  

The quest to prevent osteoporosis should start in childhood, so encourage your kids to eat a bone-healthy diet and exercise regularly – the aim is to achieve the highest possible peak bone mass to reduce the likelihood of weak and brittle bones in later years. For women, early prevention is particularly important due to the rapid bone loss that happens after menopause, around age 50, when the protective effects of oestrogen are lost.   

For seniors, exercise that improves balance, posture, coordination and muscle strength becomes increasingly important in order to reduce the chance of falling. Maintaining a healthy body weight, and avoiding smoking and excessive alcohol is also vital.   

Osteoporosis treatment 

If you do have osteoporosis, your doctor will advise what you can do to help strengthen your bones and reduce the risk of fractures.  

  • Medications: These work by increasing the rate new bone cells are made and interrupting the process of bone loss. 

  • Calcium and vitamin D supplements: These can help increase bone density, as can a diet high in calcium and getting out in the sun, safely. 

  • Lifestyle modifications: Managing your weight and including strength training in your daily exercise routine can benefit your bone health. Your doctor may recommend you work with a physiotherapist to guide you on which weight-bearing exercises to include, as well as monitor your progress.  

Taking steps toward better bone health often involves a combination of lifestyle changes and professional support. Whether you’re focused on managing your weight, enhancing nutrition, or addressing a muscle, joint, or bone condition, nib offers a range of Health Management Programs to eligible members that can provide tailored support. These programs connect you with professionals who offer practical strategies for sustainable weight management and nutrition. Additionally, if you're dealing with a specific condition, they can guide you through hospital stays or help you manage your recovery and treatment from home. Discover more about Health Management Programs.  

The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional healthcare provider.