World Osteoporosis Day is coming up on 20th October, shining a light on a condition that often goes unnoticed – just like the disease itself. Osteoporosis is known as the silent disease because most people don’t know they have it until they break a bone.
In the UK, nearly three million people are living with osteoporosis, yet awareness is still surprisingly low. Let’s change that.
What is Osteoporosis?
Osteoporosis is a gradual weakening of the bones that makes them more likely to break. It’s not just part of getting older – it’s something we can take action on.
Our bones are living tissue, constantly renewing themselves. But as we age, the cells that build new bone slow down, while the cells that break down old bone keep going at the same pace. This shift leads to bone loss and fragility.
For women, falling oestrogen levels after menopause can speed up this process, which is why 1 in 2 women and 1 in 5 men over 50 will break a bone because of osteoporosis.
Who’s Most at Risk?
Some factors that increase your risk include:
- Being over 50
- Being female (women have smaller bones and lose oestrogen after menopause)
- Having a low body weight (BMI under 19)
- Certain medical conditions like rheumatoid arthritis, hyperthyroidism, or Crohn’s disease
- Long-term use of steroids or certain medications
- Lifestyle factors such as smoking, drinking too much alcohol, being inactive, or not getting enough Calcium or Vitamin D
The good news? There’s a lot you can do to protect your bones — starting today.
How to Look After your Bones:
Eat Calcium-rich Foods
Calcium is the building block of strong bones. While dairy is a common source, it’s not the only option – and many people prefer to limit or avoid it.
Try adding some of these to your meals instead:
Leafy greens: kale, collard greens, broccoli, bok choy, celery
Fruits: figs, oranges
Fish: sardines, tinned salmon, oysters
Nuts & seeds: almonds, brazil nuts, chia, flax, sesame
Other great options: tofu, beans, lentils, pulses
Keep Moving
Exercise doesn’t just strengthen muscles — it strengthens bones too. Aim for at least 2½ hours of moderate activity each week, like brisk walking, dancing, or cycling.
Weight-bearing and resistance exercises (think light weights, yoga, or hiking) are especially powerful for building and maintaining bone strength.
If you’re not sure where to start, begin small – a 10 minute walk today, a few squats while the kettle boils, or a weekend swim. The key is simply to move more, more often.
Call to action: Why not set yourself a goal this week? Choose one new activity that gets you on your feet and moving. Why not invite a friend or family member to join you. Your bones (and your mood) will thank you for it! (Don’t forget if you need added motivation I run over 13 classes a week both face-to-face and online!)
Boost Your Vitamin D
Vitamin D helps your body absorb calcium, so it’s just as important as the mineral itself. Get outside for some sunlight when you can, and include foods like oily fish, eggs, and fortified products in your diet.
Because it’s hard to get enough from food alone, most adults should consider a daily supplement of vitamin D.
Quit Smoking & Cut Back on Alcohol
Both smoking and heavy drinking can weaken your bones over time. The sooner you stop, the more your bones (and your overall health) will thank you.
Your bones are for life – look after them now
Osteoporosis might be silent, but we don’t have to be. This World Osteoporosis Day, take a moment to check in with your bone health — and encourage your loved ones to do the same.
- Book a chat with your GP if you’re over 50 or have risk factors.
- Add more calcium and vitamin D to your daily routine.
- Get moving – even a short walk counts.
Your bones support every step, stretch, and smile. Let’s give them the care they deserve – not just on World Osteoporosis Day, but every day.