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​Importance of Our Bones

  • Support and protection
  • Movement
  • Haematopoiesis (blood cell production)
  • Growth and development
  • Storage of calcium

What is ​Osteoporosis

  • Commonly known as porous/brittle/weak bones
  • A condition in which bone density and quality are reduced
  • Bones are more porous and fragile
  • Higher risk of fracture

Osteoporosis 1.png

Symptoms and Signs of Osteoporosis

  • Osteoporosis does not show symptoms and signs, it is a ‘silent’ disease
  • People may only realise that they have the disease after having a fracture
  • Common effects of osteoporosis:
    - Lower back pain
    - Decrease in height over time

Risk Factors of Osteoporosis


1. Age

  • The older you get, the greater your risk of osteoporosis

2. Gender

  • Women are much more likely to develop osteoporosis than men due to differences in hormones after menopause

3. Family history

  • Having a parent or sibling with osteoporosis puts you at greater risk

4. Body frame size and body weight

  • Men and women who have small body frames tend to have a higher risk because they may have less bone mass to draw from as they age

1. Smoking

  • Causes bone loss and early menopause

2. Excessive alcohol consumption

  • Reduces bone formation, affects the body’s ability to absorb calcium

3. Sedentary lifestyle

  • Inactive, no physical activity

4. Poor nutrition

  • Poor eating or not taking enough nutritious food


Prevention of ​Osteoporosis

  • Prevention is better than cure
  • Osteoporosis can be prevented by both healthy diet and regular exercise

Diet to Prevent Osteoporosis

1. Food rich in calcium:

Osteoporosis 2.png

2. Vitamin D

  • Vitamin D helps your body to absorb calcium
  • Best source of Vitamin D is sunlight
    - best time to go outdoors and receive sunlight: 10am – 3pm, for about 15 minutes
  • Food sources include:

Osteoporosis 3.png


  • Identify & assess your risk
  • Get proper bone nutrients
  • Exercise regularly
  • Quit smoking
  • Take your prescribed osteoporosis medication
  • Reduce intake of alcohol and caffeinated drinks

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