Strong Bones for Life: Why Bone Health Matters When You Have Diabetes

What is bone density?

Bone mineral density (BMD) is a measure of how strong your bones are. In general, if you have a higher bone density it means you have stronger bones that are less likely to break. While bone density is an important measure of bone strength, the quality of your bone also plays a role.

Bone density is the most common way for a healthcare professional to assess your bone health. They use this to monitor changes that occur over time.

How does bone density change as we age?

Our bones are constantly changing throughout our lives.

Growing years

During childhood and the teenage years, our bones grow quickly. In fact, around half of our adult bone is built during puberty, making these years important for lifelong bone health.

Most people reach their strongest bones between the ages of 20 and 30.

Middle age

From our late 30s, we slowly start to lose more bone than we replace. This means our bones gradually become less dense over time.

Older age

For women, bone loss speeds up after menopause, this is because levels of the hormone oestrogen fall. Men also lose bone as they get older, but for them the process usually happens more gradually.

Diabetes and bone health

People living with diabetes have a higher risk of osteoporosis, falls and fractures than the general population. This may be due to changes in bone quality, as well as diabetes-related complications such as reduced balance, nerve damage or changes in vision that can increase the risk of falling.

These higher risk factors make looking after your bone health an important part of staying healthy with diabetes.

Why does bone density matter?

It is a good idea to keep an eye on your bone density because as bone density falls, bones become weaker and more likely to break.

When someone has mild bone loss it is called osteopenia, while more severe bone loss is known as osteoporosis.

People with osteoporosis are more likely to break a bone from a minor fall or even everyday activities, such as lifting a heavy object. The most common fractures occur in the hip, spine, wrist, upper arm and pelvis.

Hip fractures can have a major impact on independence and quality of life, and more than 95% of hip fractures occur after a fall.

While getting older and being female increase the risk of osteoporosis, other risk factors include:

• A family history of osteoporosis
• Low body weight or a small body frame
• Smoking
• Drinking too much alcohol
• Not being physically active

Healthy habits for strong bones

Bone is living tissue that responds to how we use it. Healthy lifestyle habits can help maintain bone strength and reduce the risk of osteoporosis. Here are some key things to consider when looking to maintain or improve your bone health

Exercise

Exercise is one of the best ways to keep bones strong.

Strength training

A great goal is to complete strength training at least twice each week. Exercises such as squats, lunges, lifting weights, using resistance bands or pushing against resistance help stimulate bone growth and build muscle.

Weight-bearing and impact activities

Activities where your feet hit the ground help strengthen bones. Depending on your age, fitness and bone health, this may include brisk walking, stair climbing, skipping, hopping or jumping. If you are not sure where to start, an Accredited Exercise Physiologist can help you choose the safest activities for your needs.

Balance exercises

Improving your balance can lower your risk of falling and reduce your chance of a fracture. Simple exercises include:

• Standing on one leg
• Walking heel-to-toe
• Stepping over objects
• Walking on uneven surfaces

If you have osteoporosis or another medical condition, speak with your healthcare team or an Accredited Exercise Physiologist before starting a new exercise program to make sure it is safe and appropriate for you.

Eat well for healthy bones

A healthy, balanced diet plays an important role in keeping your bones strong. Calcium and vitamin D are especially important for maintaining bone health. If you're unsure whether you're getting enough, speak with your GP or an Accredited Practising Dietitian.

How the Beat It program can help

If you're looking for support to become more active, the Beat It program may be just what you're looking for.

If you are registered with the National Diabetes Services Scheme (NDSS), you can access this free eight-week exercise and education program for people living with diabetes.

Delivered by Accredited Exercise Physiologists, Beat It combines strength, balance and aerobic exercise with practical education to help people manage diabetes safely and confidently.

Whether your goal is to improve your blood glucose management, build strength, support healthy bones or simply become more active, Beat It can help you get started.

To learn more about Beat It, visit the NDSS website.

Where can I go for more help?

Accredited Exercise Physiologists can assess your strength, balance and bone health and develop an exercise program tailored to your needs. They can also help you exercise safely if you are living with osteoporosis or diabetes.

At Exercise for Rehabilitation and Health, we provide both individual and group services for people living with type 1 and type 2 diabetes. We also deliver the Beat It program and offer a range of Medicare-subsidised services to help people access the care they need.