Building Strong Bones: The Final Post in Our Bone & Joint Week Series

World Osteoporosis Day falls on 20 October 2025, therefore we want to dedicate our final post for Bone and Joint Week to this significant subject.

Osteoporosis is a condition that causes bones to become fragile and porous, increasing the risk of fractures. It is prevalent, particularly among postmenopausal women, but men can also be affected. The condition frequently remains undetected until a fracture happens, usually in the hip, spine, or wrist.

Osteoporosis leads to a decrease in bone density and strength, resulting in porous bones that are more susceptible to fractures. It often remains asymptomatic until a fracture occurs. In South Africa, the National Osteoporosis Foundation of South Africa (NOFSA) estimates that up to 4 million South Africans could be affected by osteoporosis or low bone mass. This risk isn't limited to older women; men and younger adults should also be vigilant. The bones you maintain today are crucial for your independence and mobility in the future.

If healthy bones were a LEGO® structure, each block would represent a day of good nutrition, smart movement, and wise choices. When one block cracks or falls out, the whole build becomes unstable. That’s how Osteoporosis works – it quietly weakens your bones until the next impact or slip causes a fracture. But the good news: you hold the bricks and you can rebuild and reinforce your structure.

The main contributors:

• Older age, especially after menopause or if testosterone levels drop – these reduce how fast you rebuild bone.

• Low body weight, family history of fractures, diseases like rheumatoid arthritis or coeliac disease.

• Lifestyle factors: not enough calcium & vitamin D, too little weight-bearing exercise, smoking, excessive alcohol.

• Medications that affect bone strength.

The key message is that it's never too late to begin strengthening your bone LEGO-structure. For more detailed information on the building blocks for bone and joint health, check out the blog posts from earlier this week.

If you've already had a fracture, or have been diagnosed with osteoporosis, you might feel your structure’s been damaged. But you can repair and reinforce. Just like every LEGO model, strong bones are built one step at a time. World Health Organization statistics urge us to be proactive, not reactive.

Be Proactive

1. Consult your doctor about bone health, particularly if you're over 50, have a family history, or have experienced a fracture.

2. Evaluate your diet: Are you consuming enough calcium and vitamin D? Consider adding fortified foods if necessary.

3. Incorporate 3-4 sessions of bone-strengthening activities per week, such as walking, using resistance bands, and doing balance exercises.

4. Enhance your environment's safety: ensure good lighting, secure floor surfaces, and install grab rails in bathrooms.

5. Maintain a positive outlook: Remember that each day you focus on strengthening your bones, you're investing in a stronger future for yourself.

Visit NOFSA's website for more resources, information and videos, especially the "Your bones matter" campaign: Your Bones Matter Awareness Campaign - NOFSA

Let’s wrap up this Bone & Joint Week by saying: you are the builder, your bones are the structure, and you have the tools and resources to make it strong and resilient!