Early Warning Signs of Osteoporosis: 7 Possible Symptoms

Introduction

Mark your calendars for 20th October 2024 – World Osteoporosis Day – a perfect time to focus on your bone health!

Osteoporosis is a gradual weakening of the bones or loss of bone mineral density.

In this article, I’ll walk you through the early warning signs of osteoporosis: 7 possible symptoms that you shouldn’t ignore. 

In the UK, around 50% of women over 50 will experience a fracture due to low bone density. Each year, there are approximately 180,000 fractures attributed to osteoporosis in England and Wales alone. Hip fractures are particularly common and they are linked to other higher death rates in older adults.

Importantly, we will also look at common risk factors and natural ways you can prevent osteoporosis and minimise further bone loss if it has already begun.

You may also be interested in this blog: Menopause Joint Pain – 8 management strategies and my 1:1 service to support musculosksletal health.

Early Warning Signs of osteoporosis

1. Frequent Bone Fractures

A major early warning sign of osteoporosis is a bone fracture from a minor incident, such as a fall from a trip, or a simple bump into something heavy.

2. Persistent Back Pain

Does osteoporosis cause pain?

Although osteoporosis itself doesn’t cause pain, fractures from weakened bones do.

The pain of a vertebra fracture would typically be long-lasting, and made worse by movements like coughing or twisting, if the spinal vertebrae are weakened. Compression fractures are common in the mid back. Instead of a rectangular-shaped block, the vertebra collapses at the front and resembles more of a wedge shape.

Lower back pain that doesn’t go away, particularly if you’ve received treatment is a warning sign. 

PRO-TIP : If pain persists or you are in doubt, get a private DEXA scan – book online

early warning signs of osteoporosis: 7 possible symptoms

The image on the right shows the anterior wedging of the vertebral blocks

3. Height Loss

This type of collapse can lead to a  gradual loss of overall height and a resultant stooped posture. You may have seen this in parents as they have aged? This loss of height is often caused by loss of intervertebral disc height and spinal compression fractures. When looking at the spine from the side, you may be able to see a marked forward bend to the spine at a particular point.

4. Posture Changes

Check for a stooped or hunched posture. As the vertebrae weaken, the spine curves forwards. You may also notice extreme discomfort or inability to flatten your spine on the floor. Pressure at the apex of the curve may cause sharp pain, made worse by movement.

PRO-TIP : Work preventatively to keep your posture upright through your 50’s and 60’s with yoga and pilates or other postural alignment class

osteoporosis & posture

Notice the spinal curvature where the arrow points – indicating possible loss fo bone density

5. Weaker Grip Strength

Weaker grip strength and/or reduced muscle strength can be an early indicator of bone mass loss. Studies have shown a strong link between poor grip strength and low bone density.

6. Brittle Nails and Fingernails

Brittle nails or brittle fingernails may be a sign of vitamin D and calcium deficiency, both of which are essential for healthy bones.

Brittle nails may be a subtle sign that a person’s bones may be weakening, especially if other symptoms are present like ongoing back pain, loss of height, worsening posture, and other risk factors such as a processed diet, chronic digestive problems, family history of osteoporosis, or early menopause.

7. Dental Issues

There is a lot of evidence linking osteoporosis to bone loss in the jaw, which can lead to tooth loss and dental issues. The jawbone supports the teeth, and when bone density decreases due to osteoporosis, the teeth lose their grip in the weakening jaw bone.

Studies suggest that women with osteoporosis are three times more likely to experience tooth loss than those without osteoporosis. Check your dental health regularly.

 

Tooth Loss

Teeth that crack, break or fall out can be a sign of osteoporsis

11 Risk Factors For Osteoporosis

As well as considering the early warning signs of osteoporosis, it’s also important to know your risk factors which can increase the likelihood of developing osteoporosis.

These include:

#1 Family history of osteoporosis 🦴

Genetics can play a significant role in bone health. If a parent or sibling has osteoporosis, your risk increases.

#2 Early menopause ⏳👩‍🦳

Women who experience menopause before age 45 are at higher risk due to reduced oestrogen levels. Oestrogen plays a vital role in maintaining bone density, by slowing down the activity of osteoclasts, the cells that break down bone. When oestrogen levels drop, such as during early menopause bone breakdown speeds up, leading to bone loss and increased risk of osteoporosis.

#3 Being postmenopausal 👵

Reduced oestrogen levels after menopause can significantly impact bone density, increasing the risk of osteoporosis.

#4 Breast cancer treatments 🎗️

Hormone therapies (like aromatase inhibitors or chemotherapy), used in breast cancer can lead to decreased bone density over time.

#5 Rheumatoid arthritis 🤲

Chronic inflammation and long-term corticosteroid use can contribute to bone loss. Studies have shown a strong connection between rheumatoid arthritis (RA) and osteoporosis, primarily due to chronic inflammation and long-term corticosteroid use. Steroids inhibit calcium absorption in the gut and increase calcium excretion, leading to reduced bone formation and osteoporosis

#6 Coeliac disease 🌾 ❌

Coeliac disease causes damage to the lining of the small intestine, which impairs the body’s ability to absorb nutrients. This malabsorption leads to deficiencies in calcium and magnesium, both of which are critical for maintaining bone strength. 

#7 Substance abuse 🚬 🍷

Smoking, excessive alcohol use, and recreational drug use can interfere with the body’s ability to absorb nutrients, build bone mass, and regenerate healthy bone tissue.

#8 Poor diet 🍔🍟

A nutrient-depleted diet, especially one high in processed foods, can reduce the intake of vital minerals like calcium and magnesium, contributing to bone loss.

#9 Thin body type 🧍‍♀️

Individuals with low body weight, a thin frame, or have lost a significant amount of weight are more likely to experience bone loss.

#10 Inactive lifestyle 🛋️

Inactivity fails to load the muscles and bones, which means that they don’t get the signal to make new bone cells as much as they should. The result is gradual weakening of the muscles, tendons and bones.


#11 Proton pump inhibitor use 💊

A study published in the Journal of Bone and Mineral Research found that long-term PPI use is linked to a higher risk of fractures, especially in the hip, spine, and wrist. The reduced calcium absorption caused by PPIs contributes to this risk, as calcium is essential for maintaining bone strength.

PRO-TIP : Stop or reduce the “bone saboteurs” Processed foods, excess coffee, sugar, alcohol, stress, toxins, tobacco, sodas with phosphoric acid, certain medications like PPIs (always consult your doctor first), inactivity

Royal Osteoporosis Society

The Royal Osteoporosis Society Risk Checker

Check your risk via this link, on the Royal Osteoporosis Society website

How Early Intervention improved My Client’s Bone Health

I recently worked with a lady client, who came to me with concerns about shoulder and neck pain. Naturally, she thought it was caused by her poor posture because she sat all day at her office desk.

During our consultation, she mentioned feeling occasional spinal discomfort when bending over, and when I pressed gently on her mid-thoracic spine, she experienced noticeable soreness. The vertebral spinous processes were also particularly prominent under my fingers. Her medical history had already highlighted other risk factors – lack of exercise and she was postmenopausal, which led me to recommend a DEXA scan.

The scan confirmed osteopenialowered bone density, so we quickly got to work. She began a nutrient-dense meal plan rich in calcium, magnesium, vitamin D, trace minerals and omega 3 fats (to reduce inflammation) and we improved her general digestion so she absorbed those nutrients better.

She started doing a Pilates class and two weight sessions in the gym each week. After just a few months and some good osteopathic treatment, she was more active, enjoying her healthier diet and felt minimal discomfort.

Her story is a perfect example of how subtle signs shouldn’t be ignored – early intervention can make all the difference.

foods for osteoporosis

PRO-TIP : Increase foods containing bone-building nutrients – dark green leafy vegetables, oily fish, nuts & seeds, dairy, pulses, wholegrains, tofu, eggs, foods high in Vitamin C & sunshine for Vitamin D.

How to Prevent Osteoporosis Naturally?

Preventing osteoporosis involves focusing on important lifestyle improvements – all of which focus on stimulating the body to make more bone cells

A healthy diet rich in vitamin D, calcium, magnesium and other bone-supporting nutrients (boron, K2, Vitamin C, Omega 3’s) is essential for maintaining strong bones.

You can check if you are eating enough calcium in your diet using the International Osteoporosis Foundation Calcium Calculator, which is a great resource.

Consider your need for supplements like calcium (no more than 800mg/day is the current advice) and Vitamin D3 with K2. Ask me for advice on doses and good brands to choose.

Regular weight-bearing exercises, such as walking, jogging, dancing or resistance training, help build bone mass and strengthen bone tissue. Specific weight-bearing exercises that target the back and core, such as planks, leg lifts, and back extensions are great. Stretching maintains flexibility, posture and agility.

Reducing substance abuse (excessive alcohol, smoking, and drugs) and eliminating processed foods.

Get regular screening through your doctor, especially if you have several of these risk factors or symptoms. Early detection through bone density scans, such as a DEXA scan (dual-energy x-ray absorptiometry), can reveal early signs of low bone density and help prevent further bone loss.

Try these specific bone-loading exercsies:

Bone loading exercises

Try these bone-loading exercises daily – start gently!

An ounce of prevention is worth a pound of cure.”

Benjamin Franklin

American polymath: a leading writer, scientist, inventor, statesman, diplomat and political philosopher

Key Nutrients for Bone Health

During a nutritional therapy consultation, I always check a person’s diet carefully to ascertain if they are eating enough of the foods that contain these key nurtients to support good bone health.

key nutrients for bone health

Key nutrients for bone health

Pro tips

Pro tip 1: If pain persists or you are in doubt, get a private DEXA scan – book online.

Pro tip 2: Work preventatively to keep your posture upright through your 50’s and 60’s with yoga and pilates or other postural alignment class.

Pro tip 3: Stop or reduce the “bone saboteurs” Processed foods, excess coffee, sugar, alcohol, stress, toxins, tobacco, sodas with phosphoric acid, certain medications like PPIs (always consult your doctor first) and inactivity.

Pro tip 4: Increase foods containing bone-building nutrients – dark green leafy vegetables, oily fish, nuts & seeds, dairy, pulses, wholegrains, tofu, eggs, foods high in Vitamin C & sunshine for Vitamin D.

Conclusion

If you’ve identified any early warning signs of osteoporosis, or risk factors discussed here, now is the time to take action. Osteoporosisis can progress without obvious symptoms until a serious fracture occurs. The good news is that by recognizing the early warning signs and addressing risk factors, you have the power to protect your bone health as early as possible.

Prevention is always better than cure, and early detection is key. Whether it’s improving your diet, adopting regular weight-bearing exercises, or getting a bone density scan, every small step you take can significantly reduce your risk of fractures in the future.

I encourage you to seek medical advice if any of these signs resonate with you. Don’t wait for a fracture to occur – schedule a check-up, ask your doctor about DEXA scans, and talk to a professional like myself for a tailored nutrition and exercise plan. Together, we can build a stronger, healthier future for your bones. Stay proactive and empowered – your health is worth it!

Contact me today for a free 15 minute chat, and let’s start your journey toward better bone and joint health. 

Dawn Rowland, BSc(Hons), BSc(OST), Dip ION

Dawn Rowland, BSc(Hons), BSc(OST), Dip ION

Osteopath & Nutritional Therapist

Dawn is founder of New Dawn Health. She guides and motivates women to improve current symptoms through diet and exercise, and ultimately enjoy a longer health span warding off the chronic diseases of modern living.

Caring and practical, Dawn will find a way to take you from where you are now to where you want to be.