Bones play a vital role in your overall health.  

Healthy bones are strong and dense enough to support movement, protect vital organs, and reduce the risk of fractures over time. 

Strong bones are built during childhood and adolescence, but protecting and maintaining bone health remains important well into adulthood. With the right habits, you can continue to support healthy bones and reduce your risk of future complications. While bone health looks different for everyone, there is a lot we can do at every stage of life to support healthy bones. 

Why do healthy bones matter? 

Maintaining healthy bones is essential for staying mobile, independent, and active as you age. Poor bone health can increase the risk of fractures, which often occur in areas such as the wrist, arm, leg, hip, and spine. These injuries can significantly impact quality of life, and recovery can be slow, particularly in older adults. 

Bones are constantly changing through a process called remodelling. When you are young, your body builds new bone faster than it breaks down old bone, with peak bone mass usually reached around age 30. After this point, bone loss gradually outweighs bone formation. 

Osteoporosis occurs when bones become weak and are more likely to fracture. Your risk of developing osteoporosis depends on how much bone mass you build early in life and how quickly bone loss occurs later on. Supporting healthy bones throughout adulthood plays a key role in reducing this risk. 

For patients in Geelong and surrounding suburbs such as Belmont, Highton and Newtown, a GP at Kardinia Health can assess your bone health risk. 

Risk factors that can affect healthy bones 

Bone health is influenced by a mix of non-modifiable and modifiable factors, including: 

Family history 

• Osteoporosis in a parent or sibling 
• Fractures from minor falls 
• Noticeable loss of height in older relatives 

Calcium and vitamin D 

• Low calcium intake can reduce bone density 
• Low vitamin D can affect calcium absorption, especially with limited sun exposure 

Medical conditions and medications 

• Early menopause or low testosterone 
• Coeliac disease, inflammatory bowel disease, other malabsorption conditions 
• Diabetes 
• Thyroid or parathyroid disorders 
• Long-term corticosteroid use 
• Some cancer treatments 

Lifestyle and body weight 

• Low physical activity 
• Smoking 
• Excess alcohol 
• Very low or very high body weight 

How to support healthy bones 

Simple daily habits can support healthy bones, including: 

Eat enough calcium 

• Dairy, leafy greens, tofu, sardines, salmon with bones, fortified foods 
• Supplements may be considered if intake is low (discuss with your GP) 

Maintain adequate vitamin D 

• Supports calcium absorption 
• Sources include oily fish, fortified foods, and safe sun exposure 
• Some people may need supplements 

Stay active 

• Aim for weight-bearing and resistance exercise 
• Examples: brisk walking, dancing, stair climbing, strength training 

Avoid smoking and limit alcohol 

• Smoking weakens bones 
• Excess alcohol increases fracture risk 

Review long-term medications 

• If you take ongoing medicines, ask your GP how they may affect bone health and what protective steps are suitable 

Frequently asked Questions about Healthy Bones 

What are the early signs of poor bone health? 

Poor bone health often has no obvious early symptoms. A fracture after a minor fall or noticeable loss of height can be an early sign and should be assessed by a GP. 

How do I keep my bones strong as I age? 

You can support healthy bones by eating enough calcium, maintaining adequate vitamin D, staying physically active with weight-bearing exercise, avoiding smoking, and limiting alcohol. 

When should I speak with a GP about healthy bones? 

Speak with your GP about healthy bones if you are over 50 or have risk factors like family history, menopause, long-term steroid use, low vitamin D, or if you’ve had a fracture from a minor fall. 

Supporting healthy bones with your local GP 

If you have risk factors for osteoporosis or are concerned about maintaining healthy bones, a GP health check is an important first step. Your GP can assess your risk, arrange investigations if needed, and guide you on nutrition, exercise, and treatment options. 

Book an appointment with your GP at Kardinia Health Medical Centre in Geelong to discuss how to support healthy bones and protect your long-term mobility and independence.