Don't wait for a break: looking after your bones

Tuesday 20 October is World Osteoporosis Day. This year's theme from the International Osteoporosis Foundation is "Build, Protect, Strengthen Your Bones for Life". It is a good moment to think about something most of us never notice until it goes wrong.

What osteoporosis is

Osteoporosis happens when bone becomes weaker and less dense. Bones then break more easily, often from a minor trip or fall that would not normally cause an injury. The hip, wrist and spine are the most common places for these breaks.

You can't feel your bones losing strength. For many people, a broken bone is the first sign.

It is not only a women's health issue either. Healthy Bones Australia notes that up to 1 in 4 cases are in men.

Who is more at risk

Healthy Bones Australia lists these common risk factors:

• being 70 or over

• a broken bone from a minor bump or fall

• a parent or sibling with osteoporosis

• losing 3 cm or more in height

• early menopause or low testosterone

• smoking or drinking too much alcohol

• not enough calcium, vitamin D or exercise

• some medical conditions, such as coeliac disease, rheumatoid arthritis, diabetes, an overactive thyroid or chronic kidney disease

• some medicines, such as long-term steroids or certain treatments for breast cancer, prostate cancer or epilepsy

Broken a bone after 50?

If you are 50 or over and have broken a bone from a minor bump or fall, Healthy Bones Australia advises that it be checked for underlying osteoporosis. Once you have had one of these breaks, your risk of another is much higher. Treatment aims to prevent that next fracture.

The bone density scan

A bone density scan (sometimes called a DXA scan) measures the density of your bones at the hip and spine. It shows whether your bone density is normal, low (osteopenia) or in the osteoporosis range. If you have risk factors, your GP can refer you for one.

For people aged 70 and over, Medicare provides a rebate for a bone density scan under MBS items 12320 and 12322. How often it can be repeated depends on your previous result.

Build, protect, strengthen

Whatever your age, three things support your bones.

Calcium. Adults need about 1,000 mg a day. That rises to 1,300 mg for women over 50 and men over 70. Food is the best source. Good options include dairy, canned sardines or salmon, bok choy, kale, almonds, tahini and calcium-set tofu. Half of all Australian adults don't reach their recommended daily intake. If you can't get enough from food, ask your GP or pharmacist whether a supplement suits you.

Vitamin D. Your body needs it to absorb calcium. In Australia most of it comes from sunlight. In summer only a few minutes of sun on bare skin a few times a week is usually enough. After that, protect your skin whenever the UV index is 3 or above. People who are mostly indoors, have darker skin or cover their skin for cultural or religious reasons can be more likely to have low vitamin D. If that sounds like you, talk to your GP.

Exercise. Bones respond to the right kind of load. Healthy Bones Australia recommends a mix of three types:

• weight-bearing impact exercise, like jogging, stair climbing or dancing

• resistance training that gets gradually harder over time

• balance exercises, which help prevent falls

If you already have osteoporosis or have had a fracture, a supervised program with a physiotherapist or exercise physiologist is recommended. Age is not a barrier.

Talk to your GP

If any of the risk factors above sound like you, or you have broken a bone from a minor fall, book a time to talk with your GP about your bone health.

To make an appointment at Your Health Griffith, call 02 6962 7661 or book online through HotDoc.

Source

• International Osteoporosis Foundation, World Osteoporosis Day 2026: Build, Protect, Strengthen Your Bones for Life (worldosteoporosisday.org)

• Healthy Bones Australia, Risk Factors and Prevent Broken Bones pages, the Bone Health Explained consumer guide (5th edition, August 2026) and its calcium, vitamin D and exercise fact sheets (healthybonesaustralia.org.au)

• Medicare Benefits Schedule, items 12320 and 12322 (mbsonline.gov.au)