Turning 50 is a milestone worth celebrating, and it is also a good moment to think about the health of your bones. Bones are living tissue that your body constantly breaks down and rebuilds. From around our mid-30s, we gradually start to lose bone a little faster than we replace it, and for women this process speeds up after the menopause as oestrogen levels fall.
According to the Royal Osteoporosis Society, half of women and one in five men over 50 in the UK will break a bone, mainly because of poor bone health. The encouraging news is that there is plenty you can do to look after your bones. As a chiropractor in Stoke-on-Trent, we speak with people over 50 every week about staying active and comfortable, so we have put together this practical guide for local residents.
Why Bone Health Matters More After 50
What happens to your bones as you age
Bone density usually peaks in our late 20s or early 30s. After that, the balance slowly tips, and bones can become thinner and more fragile over time. Hormonal changes, lower activity levels and changes in diet can all play a part.
Osteoporosis: the condition you may not notice
Osteoporosis is a condition where bones lose strength and become more likely to break. It is often called a silent condition because there are usually no symptoms until a bone breaks, most commonly in the wrist, hip or spine. That is why understanding your risk is so important.
Signs Your Bone Health May Need Attention
You cannot feel your bones thinning, but some changes are worth discussing with your GP:
- Losing height over time
- A more stooped or rounded posture in the upper back
- Breaking a bone after a minor fall or bump
- Sudden, unexplained back pain, which can occasionally be linked to a spinal fracture
Certain factors can also increase your risk, including a family history of osteoporosis or hip fracture, an early menopause, long-term use of steroid medication, smoking, drinking more than the recommended alcohol limits, a low body weight, and some health conditions such as rheumatoid arthritis. Your GP can assess your fracture risk and, where appropriate, refer you for a bone density (DEXA) scan.
Practical Ways to Look After Your Bones
Keep moving with weight-bearing and strength exercise
Bones respond to load. Weight-bearing activities such as brisk walking, dancing and climbing stairs, combined with muscle-strengthening exercise on at least two days a week, help support healthy bones and muscles. UK guidance also recommends that older adults include activities that improve balance, such as tai chi or yoga, to reduce the risk of falls.
Stoke-on-Trent is full of great places to stay active, from the lakeside paths at Trentham Gardens to Hanley Park and Central Forest Park. Start gently and build up gradually, especially if you have not exercised for a while.
Eat for stronger bones
A balanced diet gives your bones the building blocks they need. The NHS recommends that adults have around 700mg of calcium a day, which most people can get from food. Good sources include milk, cheese and yoghurt, green leafy vegetables, fortified plant-based drinks, and tinned fish where you eat the bones, such as sardines.
Don’t forget vitamin D
Vitamin D helps your body absorb calcium. Between October and March, the UK sun is not strong enough for our skin to make enough, so the government advises everyone to consider taking a daily supplement of 10 micrograms during the autumn and winter months. Some people may be advised to take it all year round, so check with your GP or pharmacist if you are unsure.
Cut down on smoking and alcohol
Smoking and drinking heavily are both linked to weaker bones. Stopping smoking and keeping within the recommended limit of 14 units of alcohol a week are positive steps for your bones and your overall health.
Reduce your risk of falls
Most fractures in later life happen after a fall, so preventing falls is just as important as building strength. Simple steps include removing trip hazards at home, using good lighting, wearing supportive footwear, having regular eye tests and keeping active to maintain balance and muscle strength.
How a Chiropractor in Stoke-on-Trent Can Support You
It is important to be clear: chiropractic care does not treat osteoporosis or increase bone density. Diagnosis and medical management of bone health is a matter for your GP and other healthcare professionals.
What a chiropractor can do is help you stay comfortable and active. Aches and pains in the back, neck and joints become more common as we get older, and these can make it harder to keep up the movement that supports healthy bones. At City Chiropractic, our chiropractors are registered with the General Chiropractic Council and begin every new patient visit with a thorough consultation and examination.
If you have osteoporosis, low bone density or risk factors for it, we will take this into account and adapt our approach. This may include gentle, low-force techniques, soft tissue work, and advice on exercise, posture and everyday movement, including for back pain. Where appropriate, we will suggest you speak to your GP, and we are happy to work alongside your other healthcare providers. If chiropractic care is not right for you, we will tell you.
Frequently Asked Questions
Is chiropractic treatment safe if I have osteoporosis?
Please tell your chiropractor if you have osteoporosis, low bone density or a history of fractures. We will take a full history and examination and adapt our approach accordingly, which may mean using gentle, low-force techniques or avoiding certain methods altogether. If chiropractic care is not suitable, we will explain why and suggest other options.
Can a chiropractor diagnose osteoporosis?
No. Osteoporosis is diagnosed by your GP, usually following an assessment of your fracture risk and a bone density (DEXA) scan. If we notice signs during an examination that suggest your bone health should be checked, we will recommend that you speak to your GP.
I live in Hanley. Is City Chiropractic easy to get to?
Yes. City Chiropractic is at 40 Epworth Street in central Stoke, a short journey from the centre of Hanley. Many of our patients travel from Hanley, as well as from Burslem and Tunstall in the north of the city. You can find out more on our Hanley page.
Where can I walk in Stoke-on-Trent to help keep my bones healthy?
The city has lots of good options with well-maintained paths. Popular choices include the lakeside walks at Trentham Gardens, Hanley Park, Central Forest Park, Queen’s Park in Longton and Westport Lake near Tunstall and Burslem. Flat, even paths are a good starting point if you are building up your activity or are worried about falls.
Do you see patients from Fenton, Longton, Meir and Blurton?
Yes. Our central location at 40 Epworth Street, Stoke makes us convenient for patients across the south of Stoke-on-Trent, including Fenton, Longton, Meir, Blurton and Trentham. Whichever part of the city you live in, we would be happy to see you.
Should I take a vitamin D supplement after 50?
UK government advice is that everyone should consider taking 10 micrograms of vitamin D a day during autumn and winter. Some people, including those who spend little time outdoors, may be advised to take it all year. Your GP or pharmacist can advise what is right for you.
Book Your Appointment with City Chiropractic
Looking after your bones is about more than strength. It is about staying independent, active and able to enjoy the things you love, whether that is a walk around Trentham, time with the grandchildren or simply getting about with ease.
If aches and pains are holding you back, or you would like advice on staying active safely after 50, our friendly team at City Chiropractic is here to help. Visit us at 40 Epworth Street, Stoke-on-Trent, call us on 01782 848 184, or book your appointment online today. We look forward to welcoming you.
Please note: this article is general information and is not a substitute for personal medical advice. If you have concerns about your bone health, please speak to your GP.