Commonly misconceived as an ‘old-ladies disease’, osteoporosis can affect people of all ages. Indeed, 50 per cent of women and 20 per cent of men over the age of 50 will develop a fracture due to osteoporosis, according to the Irish Osteoporosis Society.

However, many people don’t know that, in most cases, it is preventable. If not prevented or if left untreated, this ‘silent disease’ progresses unnoticed until a bone breaks (usually in the hip, spine or wrist), causing pain, disability, deformity and sometimes death.

Prevention is better than cure
While new medications are proving effective, prevention is the real key.

“Those who do not take a sufficient daily intake of calcium and vitamin D, and people who have a family history of osteoporosis are more at risk,” says Prof Moira O’Brien, president of the Irish Osteoporosis Society.

She says that, while most of our bone growth is laid down before we are 20, it’s never too late to start caring for our bone health.

A little is all it takes
The Department of Health and Children recommend three servings of calcium-rich foods daily. A glass of milk, an ounce (matchbox size) of cheese and a carton of yoghurt per day is all it takes.

Vitamin D
Vitamin D is the other big player; without it, calcium cannot be absorbed.

“Vitamin D is extremely important but we’re not getting it from sunlight anymore since many of us are wearing sunblock,” says O‘Brien. “Even 10 minutes in the sun is beneficial. However, if you’re not getting vitamin D from sunshine, eggs, oily fish or other natural sources, supplements are useful. Always check the label, as some vitamins have just 15 per cent of the recommended vitamin D content. The supplements prescribed by your GP will be the better quality ones,” she warns.

Exercise
Getting the balance right with exercise is important too, she says. Adults should have 30 minutes of weight-bearing exercise daily such as walking, jogging, tennis or climbing stairs. These can be broken up into shorter sessions to make up your 30 minutes a day.

High risk
Women are more at risk when menopause occurs as oestrogen levels fall. O’Brien also warns that some vegetarian or vegan diets that include excessive fibre can prevent calcium being absorbed. Certain medications (including steroids, chemotherapy, radiation and warfarin) can also increase susceptibility.

Osteoporosis in men is also on the rise due to an increase in sedentary lifestyles, smoking and excessive alcohol consumption. O’Brien explains that men are producing higher levels of stress hormones (such as cortozol and prolactin), which is leading to a reduction in sex hormones such as testosterone. However, testosterone is crucial for producing and maintaining strong, healthy bones and increasing bone density.

Warning signs
Warning signs include broken or fractured bones from a low-impact injury or from sneezing or turning in bed; loss of height; a hump developing on the upper back; a change in body shape and size; or sudden, severe, undiagnosed pain in the upper, middle or lower back.

The Irish Osteoporosis Society encourages anyone concerned to talk to their GP.