Bone density may slowly decline with age, but age alone is not the only factor affecting bone health. Over time, bone strength may be modified by nutrition, physical activity, hormones, medicines and individual health risks. A GP can help you understand your own risk factors, and what is worth discussing further.
This article discusses what happens to bones as we age, which nutrients and exercise matter, who is at higher risk of osteoporosis and when it might be worth talking to a GP about bone health.
Key Takeaways
- Good nutrition, activity and personal health factors are important for bone health, not just calcium.
- Factors that increase the risk of developing osteoporosis include age, menopause, family history, previous fractures, certain medications, and health conditions.
- A GP can assess your risk factors and discuss whether further assessment, such as a bone-density scan, may be suitable.
Why Does Bone Health Change as We Age?
As we get older, the balance between new bone formation and bone breakdown changes, and bone density can gradually decline. Bone is living tissue, and this remodelling continues throughout life.
The rate of change varies considerably between individuals. A decrease in bone density does not automatically mean someone has or will develop osteoporosis. Menopause can accelerate bone loss for some women, which is one reason bone health becomes an increasingly relevant conversation from midlife onward.
Which Nutrients Help Support Strong Bones?
Calcium, vitamin D, and adequate protein are all good for bone and muscle health.
Calcium is important for bone strength, and food sources are generally preferred over supplements where possible. Dietary calcium can come from dairy foods, calcium-fortified alternatives, some fish, tofu and certain green vegetables. Whether a supplement is needed depends on dietary intake and individual circumstances rather than being automatically necessary for everyone.
Vitamin D supports calcium absorption. Vitamin D levels are influenced by sun exposure, skin type, lifestyle and some health conditions, so there is no single universal recommendation for sun exposure time. If vitamin D deficiency is a concern, if vitamin D deficiency is suspected, or you have relevant risk factors, a GP can discuss whether testing or supplementation may be appropriate.
Protein also plays a role in maintaining bone and muscle strength as part of an overall balanced diet.
More calcium is not automatically better, and supplements are not necessary for everyone. A food-first approach, discussed with your GP if you have specific concerns, is generally preferred.
What Type of Exercise Supports Bone Health?
Resistance training and appropriately selected weight-bearing impact exercise can support bone strength, while balance exercise can help reduce falls risk.
- Weight-bearing and impact activities such as stair climbing, dancing and other appropriately selected impact exercise can help load bones. Resistance training is particularly important for bone and muscle strength.Â
- Resistance exercise, including weights, resistance bands or body-weight strength work, supports both bone and muscle strength.
- Balance activities can help reduce the risk of falls, which is an important part of protecting bones as you age.e
For people with known osteoporosis, a previous fracture or significant mobility limitations, the most appropriate type and intensity of exercise depends on individual health and should be discussed with a health professional rather than assumed from general advice.
Who Is at Higher Risk of Osteoporosis?
Osteoporosis risk increases with age, but age is only one factor. Medical history, medicines, hormones, family history and lifestyle can also influence individual risk.
Personal history
- A previous fracture after a minor fall or bump
- Family history of osteoporosis or fragility fracture
- Low body weight
- Recurrent falls
Hormonal factors
- Menopause, particularly early menopause
- Low testosterone, where relevant
Health conditions and medicines
- Long-term corticosteroid use
- Rheumatoid arthritis
- Coeliac disease or other malabsorption conditions
- Chronic kidney disease
- Overactive thyroid or parathyroid conditionsÂ
Lifestyle factors
- Smoking
- Excess alcohol intake
- Low physical activity
- Inadequate calcium or vitamin D intake
Falling oestrogen after menopause can accelerate bone loss, which is why menopause is an important consideration in bone health. You can discuss menopause and bone health as part of women’s health care at Branxton Healthcare. Osteoporosis is more common in women, but bone health matters for men too as they age.
When Should You Talk to a GP About Bone Health?
Consider discussing bone health with a GP if you have osteoporosis risk factors, have broken a bone after a minor fall, or are unsure whether your age, medicines or medical history warrant further assessment.
This includes:
- A fracture from a minor fall or bump after age 50
- Family history of osteoporosis or fragility fracture
- Early menopause
- Long-term corticosteroid use
- Recurrent falls
- Loss of height or another concerning change
- Known risk-associated medical conditions
- Older age, particularly from 70 years onward
A bone-density scan is not automatically required for everyone at the same age. A GP can assess your overall fracture risk and determine whether referral for a scan is appropriate for your individual situation.
For an Australian self-assessment of common bone-health risk factors, you can use Healthy Bones Australia’s Know Your Bones tool and discuss the result with your GP if needed.
If you are unsure whether your age, fracture history, medicines or medical conditions may affect your bone health, a preventive health assessment can help a GP review your individual risk factors and discuss whether further assessment may be appropriate.
How Can Falls Prevention Protect Your Bones?
Fracture prevention is influenced not only by bone strength but also by the likelihood of falling. Strength and balance, eyesight, appropriate footwear, medicines that may contribute to dizziness or unsteadiness, and hazards around the home can all influence falls risk.
Reducing your chance of a fall is just as important as supporting bone density, particularly for older adults.
How Can a GP Help With Bone Health?
A GP can review your age, fracture history, family history, medicines, medical conditions and lifestyle factors to build a clearer picture of your bone-health risk.
Depending on clinical findings, a GP may discuss nutrition and activity, review current medicines, consider relevant investigations where clinically indicated, including assessment for vitamin D deficiency where appropriate where appropriate, assess falls risk, consider referral for a bone-density scan, or refer to another health professional where needed. Not everyone requires blood tests or imaging as part of this assessment.
Bone Health and Preventive Care in Branxton
Adults in Branxton who are concerned about bone health, osteoporosis risk, or whether further assessment may be appropriate can discuss their individual risk factors with a GP as part of preventive general practice care. For older adults, this can also form part of broader preventive care through aged care services.
Adults in Branxton can contact Branxton Healthcare to discuss bone health, osteoporosis risk and appropriate next steps based on their individual circumstances.
FAQs:
Do I need calcium supplements to keep my bones strong?
Not everyone needs a calcium supplement. Adequate calcium is important, but dietary sources are generally preferred where possible, and whether supplementation is appropriate depends on your intake and individual circumstances.
What exercise is best for bone health as you age?
A combination of weight-bearing activity, resistance training and balance exercise is generally more useful for bone and falls health than relying on one type of activity alone. For people with osteoporosis or a fracture history, exercise should be individualised.
Does menopause affect bone health?
Yes. Falling oestrogen after menopause can accelerate bone loss, although individual osteoporosis risk also depends on age, medical history, family history and other factors.
At what age should I get a bone density scan?
There is no single age at which everyone needs a bone-density scan. A GP considers age together with fracture history, family history, medicines, medical conditions and other risk factors. If vitamin D deficiency is suspected or you have relevant risk factors, a GP can discuss whether testing or supplementation may be appropriate.
References and Resources
Healthdirect Australia (2024) Healthy bones
RACGP and Healthy Bones Australia (2024) 2024 guideline for osteoporosis management and fracture prevention
Healthy Bones Australia (2024) Osteoporosis risk factors
Healthdirect Australia (2024) Bone density scan – DEXA or DXA scan