Patient Guide
Osteoporosis: Strong Bones
The silent condition — and the everyday things that protect you
1 in 2Australian women over 60 will break a bone from osteoporosis
40–70%lower fracture risk with the right treatment
Silentno warning signs — bones break first, then we know
Why your bones need attention
Bones lose mass slowly
From your 30s onwards bone density gradually drops. After menopause, or with age, the rate speeds up — quietly.
A first break is a warning
A fragility fracture (from a minor slip or knock) is often the first clue. It also raises your risk of more, which is why we treat.
Hip fractures are serious
They often mean hospital, rehab, and a real loss of independence. Preventing them is much easier than recovering from one.
Your bones love movement
Weight-bearing and resistance exercise tells your bones to stay strong — even short, regular sessions count.
Calcium + vitamin D matter
These are the bricks and mortar. Most adults need ~1000mg calcium daily and enough sun or supplement for vitamin D.
Treatments genuinely work
Modern bone medicines cut the risk of fractures by 40–70%. They're well-tested and worth using if you're at higher risk.
How osteoporosis is diagnosed A simple low-dose X-ray called a DEXA (or bone density) scan measures the strength of your bones. A T-score of −2.5 or lower means osteoporosis; −1.0 to −2.5 is osteopenia (early bone loss).
Six things that genuinely protect you
Weight-bearing exercise
Walking, hiking, dancing — activities where your bones carry you. Aim for 30 minutes most days.
Build a little strength
Resistance work twice a week — bodyweight, bands or weights. Stronger muscles mean stronger bones and fewer falls.
Calcium & vitamin D
Dairy, leafy greens, fish with bones, fortified foods — plus safe sun exposure. Your GP can advise if a supplement is needed.
Stay steady on your feet
Balance work (tai chi, yoga, simple home exercises) and fall-proofing your home prevents the falls that cause fractures.
Less alcohol, no smoking
Both speed up bone loss. Cutting back — or stopping — protects your bones and a lot more besides.
Take your medicine — every dose
Bone medicines only work if taken as prescribed. Don't skip, don't delay — especially with Prolia (see below).
Important — if you have Prolia (denosumab) injections Prolia must be given every 6 months, on time. Stopping or delaying can cause “rebound” spine fractures within months — even if you've been doing well. Never just stop. If you need to come off it, your GP will start an oral bone tablet within 4 weeks of your missed dose.
See your doctor if:
- You've had a fall or break, even a small one
- New back pain, or you've lost height
- A Prolia dose has been missed or is overdue
- Tooth or jaw problems — tell your dentist about bone meds
Your next steps:
- Ask if you're due (or overdue) for a DEXA scan
- Diarise your next bone medicine dose — don't miss it
- Start one strength session this week
- Check your home for trip hazards
Quiet bones, strong life
You can't feel bone loss happening — that's exactly why we act early. A few steady habits and a well-timed treatment can change the rest of your story.
— Dr Regu
📄
Download this guide
Print-ready A4 PDF to take home or hand to a patient.
↓ Download PDF
