Let’s be honest, getting older isn’t always easy. There are the small aches, the stubborn stiffness, the creeping weight gain, and some grief of letting go of our younger selves. But there’s another challenge that often waits in the background: osteoporosis.
Bone Loss Starts Earlier Than You Might Think
It’s tempting to think, I’ll deal with that when I’m older. After all, most hip fractures happen in our seventies, right? The reality is that bone loss begins much earlier. Throughout life, our bones quietly mirror the choices and habits we’ve made. How much bone you build by around thirty and how you care for it afterward shapes your future resilience. Bone is living tissue, constantly breaking down and rebuilding. When the breakdown outpaces the rebuild, osteoporosis can develop.
When Digestion Affects Bone Health
Digestive conditions such as IBS, SIBO, Crohn’s, Ulcerative Colitis, Coeliac Disease, and any issue that affects nutrient absorption can increase your risk of osteoporosis. These conditions make it more difficult for your body to absorb the fats and fat-soluble vitamins needed to keep bones strong and healthy.
I’ve lived this myself. Within just a few years of being diagnosed with Coeliac Disease, I went from mild osteopenia to full osteoporosis. Managing a restricted diet, navigating an alpha-gal allergy from a tick bite, and dealing with years of SIBO and IBS hasn’t exactly made things simple.
Are Supplements the Solution?
Determined to strengthen my bones, I turned to calcium supplements, only to run into unwelcome side effects like bloating, constipation, and dry mouth. Beyond those discomforts, there are more serious concerns to consider: kidney stones, cardiovascular strain, and interference with the absorption of other minerals.
Medical treatments for osteoporosis, whether pills or injections, can help, but they are not the entire answer. A supportive, nutrient-rich diet is still essential. Strong bones rely on a team of nutrients: vitamins A, D, and K2, along with minerals like magnesium and silica. When these are balanced, your body can use calcium far more effectively.
Real Food and Real Strength
The best place to start getting calcium is through real food. Your body often absorbs and uses calcium from whole foods more naturally and comfortably than from supplements. Creamy yoghurt, leafy greens, crunchy almonds, sardines on toast, and tiny poppy or sesame seeds can all give your bones a healthy boost. And if dairy isn’t an option, there’s still no shortage of calcium-rich foods to choose from.
The right movement matters just as much. Weight-bearing exercise helps build bone density, supports digestion, improves posture, boosts circulation, and even calms the mind. Learning proper technique can make all the difference, which is why you may want to seek guidance from a physiotherapist or join an osteoporosis-specific program to ensure you’re moving safely and getting the most benefit.
The Risk You Don’t See Coming and How to Prevent It
A hip fracture can be life-changing, even devastating. Many never fully regain their mobility, and for some, it can shorten life expectancy. Even for those who recover, lingering issues like back pain, reduced lung capacity, slower movement, or height loss are common.
The positive news is that many aspects of bone health are within your control. A balanced diet, consistent weight-bearing movement, and supportive lifestyle choices can help strengthen your bones, limit bone loss, and preserve your independence at any age.
The Bones That Carry You
What once felt like a slow loss of bone strength now feels like a call to resilience. Every nutritious meal, every weight lifted, and every mindful ray of sunshine contributes to the strength and structure of my bones. And if you think about it, caring for our bones is a way of honouring the life they carry.
Curious to learn more? You might enjoy my article about: Magnesium.