When Sandra Burke’s husband tripped and fell on her foot, he shattered it in 14 places. Scans revealed that the grandmother, then 71, had osteopenia – the early stage of bone thinning that can precede osteoporosis.
More than three million Britons have osteoporosis, where fragile bones sharply increase the chances of serious, even life-threatening fractures.
But far more are thought to be at risk. Experts estimate up to 40 per cent of over-50s may have osteopenia. But it is not confined to older age – actress Gwyneth Paltrow, now 53, was diagnosed at just 37.
Unlike the later stages of the disease, which can be managed only with medication, osteopenia can be reversed with lifestyle changes. The problem is that only those who suffer a serious fracture are routinely scanned, meaning many remain at risk without realising.
‘I was quite lucky in a way that I had the accident, otherwise I would never have known – and like anyone, I really did not want osteoporosis,’ says Sandra.
She embarked on a strict training regime of five exercise classes a week – two pilates sessions, a conditioning class and yoga – as well as workouts on an exercise bike.
‘I had been going to pilates for years but after my diagnosis I added the strength classes, and I found that made a real difference,’ she says.
Alongside her packed training schedule, she made changes to her diet.
‘I follow the Mediterranean diet, make sure I eat plenty of green vegetables and avoid ultra-processed foods,’ says Sandra.
‘Doctors told me I needed calcium tablets, but I just eat a lot of cheese – although I do take a multivitamin supplement.’
Recent scans show that Sandra, now 81, has completely reversed her osteopenia.
‘I really feel the difference now. I feel as good as when I was 40, honestly – I feel great,’ she says.
Experts warn that many more people need to be aware that bone thinning can be prevented.
‘For most people, this is a silent condition,’ says Professor Hamish Simpson from the Academic Centre for Healthy Ageing at Queen Mary University of London. ‘You are unlikely to know you are suffering from bone thinning until you have a fracture, so prevention is key.’
It’s a fact
Research suggests that women can lose up to 20 per cent of their bone density in the first seven years of the menopause.
Smokers, heavy drinkers, people who never exercise and post-menopausal women are most at risk, although bone loss is also a natural part of ageing.
The condition is diagnosed with a Dexa scan, which measures how much bone mineral – mainly calcium – you have compared with a healthy person in their 20s. A score of zero is normal. Between -1 and -2.5 indicates osteopenia, while anything below -2.5 is classed as osteoporosis.
‘Scans are not automatically offered as people age,’ says Julia Thomson, a specialist nurse at the Royal Osteoporosis Society (ROS). ‘However, if you have multiple risk factors, you should speak to your GP.’
She recommends the ROS calculator at thegreatbritishbonecheck.org.uk to assess your personal risk.
‘Eating well, reducing alcohol intake and increasing exercise can all reduce the risk of falls and fractures in later life,’ says Dr Richie Abel, who leads a bone health research group at Imperial College London. He recommends a diet rich in calcium from food such as dairy products, rather than supplements where possible.
Experts do, however, recommend taking vitamin D supplements. Alongside diet, experts say the most effective intervention is exercise.
‘Any increase in activity is beneficial, but for bones in particular you want loading exercises – jumping or skipping – which create the small shocks that stimulate bone growth,’ Professor Simpson says.
Strength and conditioning coach Victoria Mann has reversed osteopenia through exercise. She was diagnosed aged 31 after years of steroid treatment for rheumatoid arthritis.
‘I knew there was a risk with the medication, but I was still surprised because of how active I was,’ she says. Small changes to her training routine were transformative.
The Buckinghamshire-based coach, now aged 37, recommends plyometrics – explosive movements such as jumping.
‘For bone density, the most effective exercises are compound movements that load the spine, such as squats or deadlifts,’ she says.
Experts stress that it is never too early to start protecting bone health. ‘There is a strong genetic component to bone thinning,’ says Dr Abel. ‘If you are affected, it’s important your children and grandchildren know so they can take preventive steps.’
