Strong Bones, Strong Life
Strong Bones, Strong Life: A Pharmacist’s Advice on Living with Osteoporosis
When people come into the pharmacy with questions about osteoporosis, one of the first things a pharmacist will do is to remind you that you are not alone. Osteoporosis is very common, especially as we get older, but there’s a lot we can do to protect our bones and stay active. Osteoporosis is sometimes called the “silent disease” because you might not know you have it until a fracture happens. That can sound worrying, but the good news is that with the right mix of treatment, healthy habits, and regular check-ups, you can take control of your bone health.
Here’s a pharmacist’s guide to living well with osteoporosis.
Medicines for Osteoporosis: Tips from Behind the Counter
If you’ve been prescribed medicine for osteoporosis, taking it properly makes all the difference.
Bisphosphonates (like alendronate or risedronate) are common. These tablets work best if you take them first thing in the morning, on an empty stomach, with a big glass of water. Stay upright for at least 30 minutes afterwards. It might sound fussy, but these steps stop the tablet irritating your throat or stomach.
Denosumab is an injection given twice a year. Many people like the convenience, but it’s very important not to miss an appointment—your bones can weaken again if the timing slips.
Calcium and vitamin D are often prescribed too. Supplements can help, but food sources are usually better absorbed. If you’re taking calcium, try not to swallow it at the same time as other medicines like thyroid tablets or bisphosphonates—they can interfere with each other.
And one golden rule: don’t stop your osteoporosis treatment without checking in with your doctor or pharmacist first. Skipping doses or stopping suddenly can undo the progress you’ve made.
Food for Thought: Nutrition and Bone Health
When it comes to strong bones, food really matters. Supplements can help, but your plate is the best place to start.
Calcium: Aim for about 1000–1200 mg a day. Dairy products like milk, yoghurt, and cheese are excellent sources. If you don’t eat dairy, go for calcium-fortified plant milks, tofu, or leafy greens.
Vitamin D: This helps your body use calcium properly. Sunlight is our main source, but in winter—or if you don’t get outside much—a supplement may be a good idea.
Protein: Muscles support bones, so include lean meats, fish, beans, or nuts in your meals.
Watch the extras: Too much alcohol or caffeine can affect bone strength. Enjoy them in moderation, and balance them with a nutrient-rich diet.
Move It to Improve It
Bones get stronger when we use them. The right exercise can do wonders:
Weight-bearing exercise (walking, dancing, or light jogging) gives bones a healthy workout.
Strength training (using weights or resistance bands) builds muscle, which helps protect bones and prevents falls.
Balance and posture exercises (like yoga or tai chi) reduce your risk of slips and trips.
If you smoke, quitting is one of the best things you can do for your bones (and your overall health). Your pharmacist can support you with advice and stop-smoking aids if you’re ready.
Stay on Your Feet: Preventing Falls
For people with osteoporosis, a small fall can have big consequences. A few simple changes around the home can really lower your risk:
Clear away clutter and loose rugs.
Add grab rails in bathrooms.
Make sure hallways and staircases are well lit.
Wear shoes that fit well and have good grip.
Sometimes, it’s not just about the home. Some medicines can make you feel dizzy or drowsy, which can increase your fall risk. This is where your pharmacist can help—they can review your medicines and let you know if any might be affecting your balance.
Keep Up with Check-ups
Bone strength isn’t something you can feel, so regular check-ups are essential. A bone density scan (DEXA scan) is the best way to measure your bone health, and your doctor will let you know how often you need one. Blood tests to check vitamin D and calcium levels may also be recommended.
These check-ups aren’t just routine—they give your healthcare team the information they need to keep your treatment on track.
Final Thoughts
Osteoporosis can sound intimidating, but with the right approach, you can still enjoy an active, independent life.
From a pharmacist’s perspective, the key points are simple:
Take your medicines as directed.
Eat well with enough calcium, vitamin D, and protein.
Stay active with bone-friendly exercises.
Make your home safer to prevent falls.
Keep up with your scans and check-ups.
Most importantly, remember you don’t have to figure it all out on your own. If you have questions—whether it’s about how to take your tablets, what supplements you really need, or how your medicines might interact—your pharmacist is there to help.