Osteoporosis is a degenerative bone disease that develops without noticeable symptoms, often remaining undetected until a fracture occurs. Beyond personal health impacts, osteoporosis places substantial burdens on families, healthcare systems, and economies—costing billions annually in medical expenses and lost productivity worldwide.

Understanding the Reality of Osteoporosis in New Zealand

Bone loss due to osteoporosis represents a major public health concern affecting a significant portion of the aging population. The statistics are sobering:

In New Zealand:

• One in three women over 50 will experience osteoporosis
• One in twenty men over 50 will develop the condition
• Nearly 3,700 Kiwis suffer hip fractures annually
• 50% of hip fracture patients never regain full mobility
• 25% do not survive the year following their fracture

Globally, one in five women and one in twenty men are affected, earning osteoporosis the designation of a "public health emergency in slow motion."

Osteoporosis weakens bones by reducing their density and structural integrity, dramatically increasing fracture risk. With New Zealand's aging population growing, preventative measures have never been more critical.

Evidence-Based Strategies to Protect Your Bones

While osteoporosis poses serious health risks, prevention is achievable. By implementing proactive measures now, you can build and maintain strong bones throughout your life.

1. Prioritise Bone-Strengthening Nutrition

Your diet plays a fundamental role in maintaining bone density. Focus on these essential nutrients:

Calcium-rich foods: Dairy products, leafy greens (kale, bok choy), almonds, sardines with bones, and calcium-fortified foods

Vitamin D sources: Fatty fish (salmon, mackerel, tuna), egg yolks, fortified dairy or plant-based alternatives or a D3 supplement. New Zealand's UV levels also make sensible sun exposure an excellent vitamin D source—aim for 10-15 minutes of midday sun on arms and face several times weekly.

Adequate protein: Lean meats, eggs, legumes, tofu, and nuts support bone matrix formation

Magnesium and phosphorus: Whole grains, nuts, seeds, and legumes contribute to bone mineralisation

For those struggling to meet nutritional requirements through diet alone, supplements from the Nature's Sunshine Joints, Bones & Muscle range can provide additional bone-building nutrient support. 

2. Engage in Weight-Bearing and Resistance Exercise

Physical activity ranks among the most effective bone density maintenance strategies:

Weight-bearing activities: Walking, jogging, tennis, dancing, and hiking stimulate bone formation by creating beneficial stress on skeletal structures

Strength training: Lifting weights, using resistance bands, and performing bodyweight exercises build muscle mass that protects and supports bones

Balance and flexibility work: Yoga, Pilates, and Tai Chi reduce fall risk by improving coordination, stability, and proprioception—crucial for fracture prevention

Aim for at least 30 minutes of weight-bearing exercise most days, combined with strength training 2-3 times weekly.

3. Schedule Regular Screenings and Medical Check-Ups

Early osteoporosis detection can help prevent severe complications and enable timely intervention. If you're over 50, postmenopausal, or have risk factors (family history, previous fractures, long-term corticosteroid use, smoking), discuss a bone density test (DEXA scan) with your GP.

This non-invasive test measures bone mineral density and provides a T-score indicating bone strength relative to healthy young adults. Results guide the appropriate treatment strategies, from lifestyle modifications to pharmaceutical interventions when necessary.

Additional Protective Measures

Limit bone-depleting habits: Excessive alcohol consumption and smoking accelerate bone loss

Fall-proof your home: Remove tripping hazards, improve lighting, and install grab bars in bathrooms

Review medications: Some prescriptions affect bone health—discuss alternatives with your doctor if concerned

Take Action Today for Stronger Bones Tomorrow

Osteoporosis may progress silently, but you possess the power to protect your skeletal health. By adopting a bone-friendly diet, maintaining regular physical activity, and scheduling appropriate screenings, you can build resilient bones that support an active, independent lifestyle well into your later years.

Don't wait for a fracture to serve as your wake-up call. Take control of your bone health today and invest in a stronger, more vibrant future. Your bones are supporting you now—return the favour by supporting them.