Five warning signs and what you should do
More than three million people in the UK are living with osteoporosis, yet the clear majority never realise until they experience a fracture. Bone loss happens gradually over the years with early signs often subtle or mistaken for normal ageing. It is not for nothing that osteoporosis is known as the ‘silent disease’.
What to look out for
Knowing what to look out for can make all the difference and finding out early enables you to take action to protect your bones, reduce the risk of fracture and stay active for longer.
Here are five early warning signs that could signal osteoporosis — and what to do if you notice them.
- Unexplained Back Pain or Getting Shorter
This is often waved away as simply ‘getting older’. It may be that, but if you’ve noticed ongoing back pain or your clothes seem a little longer than they used to, it might not just be a change in your posture due to ageing.
Compression fractures – tiny fractures in the spine – can occur as bones weaken, leading to persistent pain or a gradual loss of height.
What to do
If you experience unexplained back pain or notice you’re getting shorter, book an appointment with your GP. They may recommend a bone density scan (DEXA scan) or other tests to check your bone health.
- Breaking a Bone After a Minor Bump or Fall
Of course, accidents do happen and you can fall very awkwardly and break a bone on impact. However, fracturing or breaking a bone after a minor bump really should not happen. Such instances are known as fragility fractures, and they’re often the first clear sign of osteoporosis. The areas which are most commonly affected are the wrists, hips and vertebrae.
What to do
If you’ve broken a bone easily — even once — mention this to your doctor who should refer you for a DEXA scan. Meanwhile, review your diet and exercise choices and look for ways to make bone-friendly choices.
- Stooped Posture
A noticeable stoop, or a rounding in the upper back, can often develop if spinal bones weaken and compress over time. This means there are small fractures which gradually alter alignment.
What to do
Once again, your GP should be the first port of call to ask for advice. Physiotherapy and exercises that strengthen your core and back can help with your posture and aim to prevent further curvature and improve comfort.
- Receding Gums or Jawbone Changes
While osteoporosis doesn’t affect the teeth themselves, it can affect your jawbone. Receding gums, loose teeth or changes noticed during dental check-ups may all be telling you that there is a reduced bone density in your jaw and, therefore, elsewhere in your body.
What to do
Visit your dentist regularly. If you have a family history of osteoporosis – let your dentist know. Good dental hygiene, combined with bone-strengthening nutrients, can help maintain jaw health.
- Weaker Grip Strength or Changes in Balance
If opening jars feels harder or you’ve noticed a weaker grip, it could be linked to reduced muscle and bone strength. Loss of grip strength and balance can increase the risk of falls which is a major risk factor for fracture if you have low bone mineral density.
What to do
Make sure you undertake strength and balance exercises as part of a daily routine. Light resistance training, Pilates or yoga can make a big difference in maintaining muscle tone and stability.
It’s Not All Bad News
The good news is that osteoporosis can be managed — and even prevented — through such early detection and a bone-healthy lifestyle which keeps it at bay.
Supporting Your Bones from the Inside
Your diet plays a vital role in bone health. Make sure you’re getting:
- Calcium: Found in dairy products like milk, yoghurt and cheese, as well as in leafy greens, almonds and fortified plant-based alternatives.
- Vitamin D: Essential for calcium absorption. The NHS recommends a daily supplement of 10 micrograms (400 IU) during autumn and winter as sunlight exposure is lower in the UK. However, as we should wear sunscreen to protect us from the damaging rays, it’s best to take a vitamin D supplement all year round to be on the safe side.
- Collagen: This protein helps form the structure of bone. Include collagen-rich foods (like bone broth, chicken skin or fish) and take a daily serving of bonebalance® which comprises FORTIBONE™ – a bioactive collagen peptide optimised for absorption into the bone tissue.
Be Active
Weight-bearing and resistance exercises — such as brisk walking, dancing or light weightlifting — help build and maintain bone density. Even small, regular sessions can have a big impact over time.
Don’t suddenly change your habits if you have led a sedentary lifestyle. Yes, you do need to start exercising but you must look to build up gradually. If you are in any doubt, consult your GP for guidance.
Be Pro-active
Being active is important – but so is being pro-active. If you notice any of the symptoms above consider them an early warning sign and make an appointment with your doctor. Mention any family history of osteoporosis or previous fractures. They can refer you for a bone density scan and discuss appropriate next steps.
Review Your Lifestyle Habits
Stop smoking — it accelerates bone loss.
And it is so bad for you in so many ways: cancer, heart disease, respiration problems…to name but a few.
Limit alcohol — excess drinking affects bone formation.
Enjoy it – but in moderation. As with smoking, alcohol is a drug and it can be addictive. Heavy and/or binge drinking can bring about serious diseases.
Maintain a healthy weight — being underweight or overweight increases risk to your overall wellbeing and bone health.
Osteoporosis is a silent disease, but that does not mean it should catch you unawares. Paying attention to your body’s warning signs and supporting your bones through good nutrition, regular exercise and medical advice can make a huge difference.
If you suspect your bones are not as healthy as they once were – act straight away. The earlier you seek advice and adopt changes to your lifestyle the greater your chance of addressing the issue.