"An ounce of prevention is worth a pound of cure" – Benjamin Franklin
This October, in recognition of World Osteoporosis Day, we highlight the importance of early intervention and lifestyle choices in protecting lifelong bone health.
Why osteoporosis awareness matters
Fragility fractures caused by osteoporosis are more common than many realise. According to the International Osteoporosis Foundation1, osteoporosis affects around 1 in 3 women over 50 and 1 in 5 men.
Women face a higher risk due to menopause-related bone loss, but men catch up quickly after the age of 80, when most individuals show signs of osteoporosis.
What causes osteoporosis?
- Ageing: Bone mass, composition, and structure naturally decline with age, weakening skeletal strength.
- Primary osteoporosis: Often linked to missed opportunities to build strong bones early in life, particularly before age 30 when peak bone mass is achieved.
- Secondary osteoporosis: May develop as a result of chronic illness or long-term use of certain medications (such as corticosteroids, SSRIs, thyroid hormones, and some antacids).
Osteoporosis vs Osteopenia
- Osteoporosis: More advanced, when bones become so fragile that even minor activities, like lifting shopping bags, can cause fractures.
- Osteopenia: Early stage marked by low bone mineral density.
Left unmanaged, osteoporosis can lead to chronic pain, surgery, and loss of independence.
Risk factors and early signs
Osteoporosis is often silent until a fracture occurs. High-risk groups include:
- Post-menopausal women
- Caucasian and Asian populations
- People with sedentary lifestyles
- Individuals with small body frames or low weight
- Family history also plays a role, as genetics strongly influence bone turnover and density.
Can genetics predict risk?
Yes. A 3X4 Genetics Test can identify genetic variants linked to bone health. With this insight, individuals can take early steps such as bone density screening, nutritional optimisation, and tailored supplementation. Beyond bones, the test also provides personalised guidance on lifestyle factors like exercise, vitamin absorption, and hormone metabolism that directly impact skeletal strength. By understanding your genetic blueprint, you can proactively reduce fracture risk, support long-term mobility, and make health decisions backed by your unique biology rather than generic recommendations.
Lifestyle practices for stronger bones
Healthy daily habits remain the cornerstone of prevention:
- Daily sunlight exposure to boost vitamin D
- Weight-bearing exercise at least 3–5 times per week
- Avoid smoking and keep caffeine under 300mg (about two cups of coffee)
- Bone-friendly diet rich in calcium, vitamin D, vitamin K, and minerals (sources include fatty fish, dairy or fortified alternatives, leafy greens, nuts, seeds, and bone broth)
Is osteoporosis reversible?
There is currently no cure. However, lifestyle changes, targeted supplementation, and certain medications can improve bone density and slow progression. Protecting the skeleton early remains the most effective strategy.
Final word
Your bones are the silent scaffolding of your body. Caring for them today ensures freedom, mobility, and independence tomorrow. This World Osteoporosis Month, take proactive steps because prevention is always lighter to carry than the weight of a cure.
References:
- https://www.osteoporosis.foundation/facts-statistics/epidemiology-of-osteoporosis-and-fragility-fractures
- https://www.osswf.com/can-you-reverse-osteoporosis-here-are-the-facts/
- https://www.sciencedirect.com/science/article/abs/pii/S0020138322009123
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10194687/#:~:text=The%201%2Dyear%20mortality%20rate,have%20residual%20disability%20or%20pain
- https://nextbio.co.za/divisions/patients/health/3x4-genetics-testing
- https://physiciansallianceofconnecticut.com/blog/can-osteoporosis-be-reversed-learn-the-health-and-lifestyle-tips-to-curb-osteoporosis-symptoms/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11103071/
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