While osteoporosis is commonly associated with ageing, bone health is influenced by lifelong habits including nutrition, exercise, and lifestyle choices (Healthy Bones Australia 2024).

Bone is living tissue that is constantly rebuilding itself. During childhood and early adulthood, the body generally builds bone faster than it loses it. However, from around the age of 30 onwards, bone breakdown may begin to outpace bone formation, leading to reduced bone density over time (Mayo Clinic 2025).

As bones become weaker and more porous, the risk of fractures increases — particularly in the hips, spine, and wrists. Women are especially vulnerable following menopause due to declining oestrogen levels, although osteoporosis also affects men later in life (International Osteoporosis Foundation 2025).

One of the challenges with osteoporosis is that symptoms can remain hidden for years.

However, some warning signs may include:

• Loss of height over time
• Stooped posture
• Back pain
• Reduced strength or mobility
•Fractures from relatively minor injuries
(Mayo Clinic 2025)

Several lifestyle and health factors may increase the risk of osteoporosis, including:
• Physical inactivity
• Smoking
• Excessive alcohol intake
• Poor nutrition
• Low calcium or vitamin D intake
• Family history of osteoporosis
(Healthy Bones Australia 2024)

Calcium is one of the key minerals required for strong bones, with around 99% of the body’s calcium stored in bones and teeth (National Institutes of Health Office of Dietary Supplements 2025).

Good dietary sources of calcium include:
• Dairy products such as yoghurt and cheese
• Sardines and canned salmon with bones
• Tofu and fortified plant milks
• Almonds and sesame seeds
• Leafy green vegetables

Vitamin D is equally important because it helps the body absorb and utilise calcium effectively. Without enough vitamin D, bone strength may gradually decline even if calcium intake is adequate (National Institutes of Health Office of Dietary Supplements 2025).

Exercise is one of the most effective ways to support bone health. Weight-bearing activities and resistance training stimulate bones and help maintain bone density over time.

Walking, dancing, strength training, yoga, and stair climbing can all contribute to stronger bones and improved balance (Royal Osteoporosis Society 2025).

Regular movement also helps reduce the risk of falls, which are a major cause of fractures in older adults.

Although ageing increases osteoporosis risk, there is a great deal that can be done to support healthy bones throughout life. Eating a nutrient-rich diet, staying physically active, avoiding smoking, moderating alcohol intake, and maintaining overall wellbeing may all help protect bone health.

Bone density scans, known as DEXA scans, can also assist with early detection and are often recommended for older adults or those with significant risk factors (Healthy Bones Australia 2024).

Osteoporosis may develop quietly, but prevention begins with consistent daily habits. Nutrition, movement, and healthy ageing practices all work together to support bone strength and reduce fracture risk over time.

The good news is that small lifestyle changes can make a meaningful difference. Supporting bone health today may help maintain mobility, independence, and quality of life well into the future.

Healthy Bones Australia 2024, About Osteoporosis, Healthy Bones Australia, viewed 13 May 2026, https://healthybonesaustralia.org.au/your-bone-health/about-osteoporosis/

International Osteoporosis Foundation 2025, Osteoporosis Facts and Statistics, International Osteoporosis Foundation, viewed 13 May 2026, https://www.osteoporosis.foundation/facts-statistics.

Mayo Clinic 2025, Osteoporosis – Symptoms and Causes, Mayo Clinic, viewed 13 May 2026, https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968.

National Institutes of Health Office of Dietary Supplements 2025, Calcium Fact Sheet for Health Professionals, NIH, viewed 13 May 2026, https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.

Royal Osteoporosis Society 2025, Exercise and Physical Activity for Osteoporosis, Royal Osteoporosis Society, viewed 13 May 2026, https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/.