Check and maintain your bone health

Looking after your body is even more important as you get older – and that includes your bones. It’s never too late to improve your bone health, at any age. Learn about bone conditions, ways to improve bone health, and the importance of regular screening to reduce the risk of fractures.

About osteoporosis

If you’ve broken a bone after a fall or, you may need to talk to your doctor about osteoporosis. Osteoporosis is bone disease that causes your bones to become thin, weak, and brittle.  This can increase your risk of fractures, especially in your hips, spine, and wrists. The good news is there are lifestyle changes you can make to improve your bone health.

Lifestyle adjustments to improve your bone health

• Do regular physical activity, especially weight-bearing and resistance exercises. These types of activities can stimulate your bones to grow and repair themselves. It can also improve muscle strength, balance, and coordination.
• Eat a balanced diet. Many nutrients like calcium, vitamin D, and protein play an important role in bone health. Eat a healthy, nutrient-rich diet with such as dairy products, fish, eggs, fruit, vegetables, nuts, and seeds. You may also need to take supplements if your diet is not enough.
• Reduce your alcohol intake. Alcohol can affect your calcium absorption and increase your risk of falling and breaking a bone. If you drink alcohol, do it in moderation.
• Stop smoking. Smoking can reduce the blood supply to your bones, and other parts of your body. Stopping smoking will help your bones be stronger and it will help to heal faster if you fall and break a bone.
• Maintain a healthy weight. A healthy weight changes your hormone levels which can have a positive effect on your bone density and lower your risk of fractures.

How your doctor can help with osteoporosis

Talk to your doctor about your risk of osteoporosis, and other bone conditions, if any of the following apply to you:

• You have recently broken a bone.
• You have a family history of osteoporosis.
• You are over 50 years old.
• You have reached menopause.
• You have a low body weight.
• You are taking medications that can impact bone health.
• You exercise less than 3 hours a week.
• You were or are a smoker or vaper.
• You drink alcohol.

Your doctor can monitor and treat underlying factors that can cause a fall. They can assess your risk factors, send you for screening tests for osteoporosis and other bone conditions, and recommend the right treatment. Get the most out of your time with your doctor by:

• Getting regular check-ups.
• Asking your doctor to review your medications regularly.
• Discussing any recent changes in changes in your health.
• Asking your doctor about calcium and vitamin D supplements.

Assess your bone health online

Take the ‘Know Your Bones’ self-assessment test and learn some steps to improve your bone health.

Take the Know Your Bones test

More information on bone health

For more information on taking good care of your bones, visit the following websites:

Osteoporosis New Zealand

Bone Health New Zealand

Health New Zealand