Osteoporosis and bone health

​​​​​About Osteoporosis

Osteoporosis is a common condition that affects bone st​rength. It causes bones to lose density and become weaker.

Having osteoporosis does not mean your bones will break. However, it does increase your risk of breaking a bone after a bump, slip or fall.​

Strong bones help protect you from serious injuries​.

Find out more about Osteoporosis on​ NHS.

Osteoporosis and the menopause

Early or premature menopause can increase your chances of developing Osteoporosis.

Find out more about menopause and perimenopause: symptom​s, treatment and support.

Symptoms of Osteoporosis

There are usually no warning signs of osteoporosis. Many people only find out they have it after breaking a bone, sometimes from a minor fall.

Common fractures linked to osteoporosis

The most common bones affected are your:

• wrists
  
• hips​
  
• vertebrae (bones in the spine)

Fractures can also happen in other bones, such as your:

• arms
  
• ribs
  
• pelvis

Broken or fractured hips

Hip fractures are cracks or breaks in the top of the thigh bone (femur) close to the hip joint and are normally the result of a fall.

You’re more at risk of breaking your hip if your bones are weak due to osteoporosis.

A hip fracture is a serious injury and almost always requires treatment with surgery.​

Learn more about broken hips on NHS.

Hip protectors

If you’re at high risk of falling and breaking a bone, hip protectors can be worn to cushion the force of a fall.

They usually come in the form of hip protector pants, consisting of 2 protective shells or pads built into specially designed underwear. The shells should cover your hips and absorb or divert the impact of a fall to prevent a broken hip.

Speak to your doctor or healthcare professional for advice on whether they are suitable for you.​​

When to contact your GP

If you are experiencing any bone pain or are concerned about your bones or bone strength, contact your GP.

List of surgeries and GPs in Jersey​

Find out more about the services available on our bone, joint, and muscle conditions (Trauma and Orthopaedics) page.

Things you can do to protect your bones

There are many things you can do to help maintain or improve your bone health, such as:

• eat a healthy balanced diet rich in calcium
• spend time outside to build up your vitamin D levels
• do regular weight-bearing and muscle-strengthening exercise
• stop smoking
• limit the amount of alcohol you drink
• avoid excessive amounts of caffeinated drinks
  

Vitamins and minerals to help support bone health

Calcium

Calcium is a mineral needed by your body to maintain healthy bones and teeth. As your body cannot produce calcium, you absorb it from the food you eat. The government recommended that adults over the age of 50 eat 700 mg of calcium a day to meet their daily requirement.

The following dairy foods are a good source of calcium:

• milk
• yoghurt
  
• cheese

Dairy products can be higher in saturated fats. Choose lower fat options when possible. These include semi-skimmed milk and low-fat yoghurt for example.

Aim for 2 to 3 servings a day. A serving is a small matchbox size piece of cheese, one medium low-fat yogurt or a glass of milk

Small amounts of calcium can also be found in:

• green leafy vegetables, such as broccoli, cabbage and okra but not spinach
• soya beans and tofu, or soya drinks with ad​ded calcium
• nuts, particularly almonds
• bread and anything made with fortified flour
• fish where you eat the bones, such as sardines and pilchards
• water

Avoid excessive amounts of caffeinated drinks, such as tea, coffee and fizzy drinks as they can prevent the body absorbing calcium.​

Vitamin D

You need vitamin D for healthy bones as it helps your body absorb calcium from the food you eat.

Your skin makes most of the vitamin D your body needs from sunlight. For most people, normal levels built up in the summer will be enough to last through the winter. If you struggle to get out and about, your GP might recommend vitamin D supplements.

You can also get a little vitamin D from fish such as grilled herring and tinned pilchards in tomato sauce.​

Learn more about vitamins and minerals o​n NHS inform.

Healthy eating guidelines​

How smoking and drinking alcohol affects bone health

Alcohol

Alcohol prevents the body absorbing calcium from the foods we eat. Drinking alcohol regularly can weaken the bones, increasing the risk of a break or fracture after a fall. 

You can check how much alcohol you drink on alcohol issues and getting help. 

Smoking

Smoking affects how well bone building cells work, lowers bone density and increases the risk of osteoporosis.

In women, smoking can cause earlier menopause, which also increases your risk of developing osteoporosis and breaking or fracturing a bone.

Get help2quit smoking​​

Keep active to maintain bone strength

To maintain healthy bones you need to keep active and do weight-bearing and muscle-strengthening exercise, if you can.

As well as being good for bones, regular exercise can also:

• benefit your heart and circulation
• improve mood and contribute to overall wellbeing
  

Non weight-bearing exercises, such as swimming and cycling are good for your health and fitness. They can also help keep your joints flexible.

Swimming and hydrotherapy (exercise in warm water) may:

• help you relax
• reduce pain
• feel easier on your joints
  

This can be helpful if you have osteop​orosis or a fracture.

As these are not weight bearing exercises, they do not put enough force on your bones to strengthen them.

Weight-bearing exercises

Weight‑bearing exercises support your body weight through your legs, arms or spine. These exercises can be either high or low impact.

High‑impact exercises place more stress on bones and may not be suitable for everyone. These include:

• jogging
• running
  
• high‑impact aerobics

Low‑impact exercises place less stress on bones and are suitable for​ many people. Examples include:

• walking​
  
• tai chi
• low‑impact exercise classes

Muscle-strengthening exercise

If you can, try to do muscle‑strengthening exercises at least twice a week.

These exercises use resistance to strengthen muscles and bones. You can do them at home or at a gym.

Read more about how to be th​e healthiest y​ou on our Official Government of Jersey blog.

Additional resources

​Arthritis: types, symptoms and treatments

Healthy eating guidelines​

Walking and cycling (active travel)

Jersey Sport

​Love to Ride J​ersey​​