Osteoporosis prevention.

Take care of your bones, and they'll carry you – for many years to come

Why is this important?

Osteoporosis has a higher mortality rate than breast cancer.

After (peri)menopause, many changes occur in your body. As estrogen levels drop, bone breakdown accelerates faster than bone formation. This means your bones can gradually become thinner, more brittle and more porous – a condition we call osteoporosis.

Osteoporosis usually develops silently, without you feeling anything. It's often only discovered after a fracture. Yet it's an important point of attention, because:

In the first six months after menopause, up to 30% bone loss can occur.
Osteoporosis increases the risk of vertebral, hip and wrist fractures.
Hip fractures in particular can have serious consequences: loss of mobility, complications and even increased mortality.
Vertebral compression can lead to pain, becoming shorter or a curved spine.

Strong bones are therefore not only important to stay active, but also to maintain your independence and quality of life.

What can you do to keep your bones strong?

There are scientifically proven measures that help slow down or prevent bone loss:

Adequate calcium through diet

Calcium is the building block of your bones. Guideline value: 1200 mg per day

Good sources are:
- Green vegetables (broccoli, kale, spinach)
- Tofu, nuts and eggs
- Dairy products (yogurt, cheese)
A balanced diet is the foundation for healthy bones.
Vitamin D (and K2)

Vitamin D ensures that calcium is better absorbed in your body.

You produce vitamin D through exposure to sunlight, but many people still have a deficiency — especially if you often use sunscreen (which is of course important to protect your skin). Therefore, supplementation with vitamin D is often necessary.

A combination with vitamin K2 is ideal, because K2 ensures that calcium ends up in your bones — and not in your blood vessels.
Exercise: the secret of strong bones

Exercise is one of the most powerful ways to keep your bones healthy. Bones respond to pressure and load – this makes them stronger. During a consultation you'll receive personalized advice, but here are some guidelines:
- Strength training: 2–3 times per week → helps build bone mass and muscle strength
- Impact exercise: jumping or hopping (10–20 times per day is already beneficial!) → only start this after consultation, especially with organ prolapse
- Walking, climbing stairs, dancing or jogging → natural, achievable ways to stimulate your bones
Stop smoking

Smoking accelerates bone breakdown and slows recovery. Quitting therefore has benefits not only for your heart and lungs, but also for your bones.

In conclusion

Osteoporosis is not inevitable — you can do a lot about it. With the right diet, sufficient vitamin D, regular exercise and a healthy lifestyle, you keep your bones strong, your body supple and your mind vital.

Take care of your bones, and they'll carry you – for many years to come.

This information is intended solely for educational and informational purposes. It does not replace medical advice, diagnosis or treatment by a doctor or other qualified healthcare provider. Always consult your (family) doctor if you have questions or concerns about your health or treatment.