A broken bone after a minor fall can be the first sign that bone strength has been declining for years. Osteoporosis is often called a silent condition because it usually causes no pain or obvious symptoms until a fracture occurs. This osteoporosis prevention guide focuses on the practical actions that can help protect your bones, reduce falls risk and identify concerns early.
Bone health matters at every age, but prevention becomes especially relevant after menopause, from midlife onwards, and for anyone with medical conditions or medicines that affect bone density. The good news is that many risk factors can be addressed with steady, realistic changes and regular GP care.
What osteoporosis means for your health
Osteoporosis is a condition where bones become less dense and more fragile. This increases the likelihood of fractures, particularly in the hip, spine and wrist. A fracture can affect mobility, independence, work and confidence, so preventing one is about much more than bone scans and calcium.
Women are at greater risk after menopause because falling oestrogen levels accelerate bone loss. Men can also develop osteoporosis, particularly with increasing age, low testosterone, long-term illness, smoking, high alcohol intake or certain medications. Family history matters too. If a parent had a hip fracture, it is worth discussing your own risk with a GP.
You may not be able to change your age, sex or family history, but you can take steps to support bone strength and avoid preventable falls.
Osteoporosis prevention guide: start with your risk factors
A personal risk assessment is more useful than relying on age alone. Your GP may ask about previous fractures, height loss, back pain, early menopause, periods stopping for a long time, diet, exercise, smoking and alcohol use. They will also review your medicines and medical history.
Conditions that may affect bone health include coeliac disease, inflammatory bowel disease, rheumatoid arthritis, overactive thyroid or parathyroid conditions, chronic kidney or liver disease, diabetes, and eating disorders. Long-term use of corticosteroid medicines such as prednisolone is a particularly important risk factor. Some medicines used for seizures, reflux, breast cancer and prostate cancer may also require a closer look at bone health.
A bone mineral density scan, commonly called a DXA scan, may be recommended if you have significant risk factors or have had a low-trauma fracture. A low-trauma fracture is one that happens from a fall at standing height or less, rather than a major accident. The scan is quick, painless and helps guide whether lifestyle support is enough or whether treatment should be considered.
Build bone-friendly eating habits
Calcium provides a key building block for bones, but it works best as part of an overall balanced diet. Most adults should aim to meet their calcium needs through food where possible. Dairy foods such as milk, yoghurt and cheese are useful sources, while calcium-fortified plant milks, firm tofu made with calcium, canned salmon or sardines with edible bones, tahini and some leafy green vegetables can also contribute.
The amount you need depends on your age, sex and stage of life. Older adults and women after menopause often need more than younger adults. Rather than starting a supplement on your own, discuss your usual diet with a GP or dietitian. Too little calcium is not ideal, but taking more than you need is not automatically better and may be unsuitable for some people, including those with certain kidney conditions or a history of kidney stones.
Protein also supports bone and muscle health. Include regular sources such as eggs, fish, lean meat, dairy, legumes, tofu, nuts and seeds, tailored to your dietary preferences and health needs. Very restrictive diets can leave people short of protein, calcium and other nutrients, so it is sensible to seek advice before making major changes.
Vitamin D helps the body absorb calcium. In Australia, safe sun exposure may help some people maintain vitamin D levels, but the right approach varies with skin type, season, time outdoors and skin cancer risk. People who spend little time outside, cover most of their skin, have darker skin, live in residential care or have certain health conditions may be more likely to have low vitamin D. A blood test can help determine whether supplementation is needed.
Use exercise to strengthen bone and balance
Bones respond to regular loading. Weight-bearing activity means your body works against gravity while you are on your feet. Brisk walking, stair climbing, dancing, tennis and jogging can all help, depending on your current fitness and joint health.
Strength training is just as valuable because stronger muscles place healthy stress on bones and make everyday movements safer. Exercises using body weight, resistance bands, machines or free weights can be adapted for beginners, older adults and people managing chronic conditions. Balance exercises, such as tai chi or a tailored physiotherapy program, can lower the chance of falls.
The best exercise plan depends on your starting point. High-impact activities may not be appropriate if you already have osteoporosis, joint pain, poor balance or a history of fractures. If you have been inactive, begin gradually and seek advice from your GP, physiotherapist or accredited exercise professional before progressing to more demanding exercise.
Reduce the factors that weaken bones
Smoking is linked with lower bone density and slower healing after a fracture. Quitting can benefit your bones as well as your heart and lungs, regardless of how long you have smoked.
Alcohol is another consideration. Regular heavy drinking can interfere with bone formation, nutrition and balance, increasing both fracture risk and falls risk. Keeping alcohol within Australian low-risk drinking guidance is a sensible part of long-term bone care.
Maintaining a healthy body weight also matters. Being underweight can increase fracture risk, while significant unintentional weight loss should always be assessed. On the other hand, weight management plans should protect muscle mass and nutrition rather than relying on severe calorie restriction.
Prevent falls at home and outdoors
Strong bones are only part of prevention. Many fractures follow a fall, so small safety changes can make a meaningful difference. Review your footwear, keep walkways clear, use adequate lighting at night and consider non-slip mats in wet areas. Have your eyesight checked regularly, especially if you notice blurred vision or changes in depth perception.
If you feel dizzy when standing, have numbness in your feet, are worried about your balance or have fallen recently, make an appointment rather than simply putting it down to getting older. Your GP can review blood pressure, medications, vision, hearing and other causes that may be contributing. Some sleeping tablets, sedatives and medicines that lower blood pressure can increase falls risk for particular people, but do not stop prescribed medicine without medical advice.
When to book a bone health check
It is a good time to speak with a GP if you have broken a bone after a simple fall, lost height, developed a curved upper back, have ongoing back pain, started long-term steroid treatment, or have reached menopause with additional risk factors. Men over 70 and women over 50 should also raise bone health during routine preventive care, particularly if there is a family history of fractures.
Your clinician can coordinate a risk assessment, relevant blood tests, a referral for a bone density scan where appropriate, and support from allied health professionals. If osteoporosis is diagnosed, treatment may involve medication as well as nutrition, activity and falls prevention. Treatment decisions are individual and take account of fracture risk, kidney function, other medicines and your preferences.
For families in Keysborough and nearby south-eastern Melbourne suburbs, Parkmore Medical Centre can help bring these conversations into regular health care rather than waiting for an injury to force the issue.
Bone health is built through ordinary choices repeated over time: nourishing meals, safe movement, attention to balance and timely check-ups. A short conversation with your GP now can provide clarity and a plan that suits your health, lifestyle and stage of life.
