Osteoporosis, a condition that causes bones to become brittle and weak, affects millions of individuals—especially postmenopausal women. However, prevention doesn’t begin at retirement age. According to Dr. Melisa Edler, OB-GYN at Bayhealth, awareness and prevention efforts should start as early as childhood. “Even young girls and their parents need to be aware,” she explains.
Taking proactive steps to strengthen bone health early in life can significantly reduce the risk of osteoporosis later on. In this article, we’ll break down seven expert-recommended ways to help prevent osteoporosis and support lifelong skeletal strength.
What Is Osteoporosis?
Understanding the Silent Bone Disease
Osteoporosis is a chronic condition characterized by a decrease in bone mass and density, leading to fragile bones and an increased risk of fractures. Often called the “silent disease,” it progresses without symptoms until a fracture occurs, typically in the hip, spine, or wrist.
While aging is a major factor, lifestyle, diet, physical activity, and genetics all contribute to your risk. Fortunately, prevention is possible with the right approach.
1. Maintain a Calcium- and Vitamin D-Rich Diet
The Foundation of Strong Bones
A healthy, balanced diet plays a vital role in preventing osteoporosis. Calcium is the primary mineral your body uses to build and maintain strong bones. Vitamin D helps the body absorb calcium efficiently.
Best Sources of Calcium:
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Dairy products (milk, cheese, yogurt)
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Leafy green vegetables (kale, broccoli, bok choy)
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Calcium-fortified foods (orange juice, cereals)
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Canned fish with bones (sardines, salmon)
Vitamin D Sources:
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Fortified milk and cereal
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Fatty fish like salmon and tuna
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Egg yolks
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Supplements (if needed)
Always check food labels for calcium and vitamin D content to ensure you’re getting the nutrients you need.
2. Get Safe Sun Exposure
Harness Natural Vitamin D from the Sun
Vitamin D is known as the “sunshine vitamin” because your skin produces it when exposed to sunlight. Dr. Edler recommends spending 10–15 minutes in the sun daily without sunscreen to stimulate vitamin D production—especially in the early morning or late afternoon when the sun is less intense.
3. Take Supplements (If Necessary)
Meeting Nutritional Needs When Diet Isn’t Enough
While food and sunlight are the best sources of calcium and vitamin D, supplements may be necessary for those with dietary restrictions, limited sun exposure, or absorption issues.
Recommended Daily Calcium Intake:
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Ages 9–18: 1,300 mg
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Ages 19–50: 1,000 mg
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Age 51 and older: 1,200 mg
Recommended Daily Vitamin D Intake:
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Under 70 years old: 600 IU
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70 and older: 800 IU
Always consult your doctor before starting supplements and never exceed the recommended dose to avoid side effects.
4. Exercise Regularly—Especially Weight-Bearing Activities
Move Your Body to Strengthen Your Bones
Regular physical activity, particularly weight-bearing and resistance exercises, is one of the most effective ways to increase bone density and reduce the risk of fractures.
Examples of weight-bearing exercises:
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Brisk walking
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Jogging
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Dancing
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Climbing stairs
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Light resistance training
Aim for at least 30 minutes of activity daily, and consider walking with small hand weights for added benefit.
5. Quit Smoking
Protect Your Bones by Breaking the Habit
Smoking has been proven to reduce bone mass and impair calcium absorption, increasing the risk of fractures and osteoporosis. Even exposure to secondhand smoke can negatively impact bone health. If you smoke, quitting can significantly lower your risk of developing osteoporosis.
6. Limit Alcohol Consumption
Moderation Is Key
While an occasional drink isn’t harmful, chronic heavy drinking can interfere with the body’s calcium balance and bone formation. Dr. Edler warns that consuming three or more alcoholic drinks per day can increase your risk of osteoporosis.
7. Take Steps to Prevent Falls
Reduce Your Risk of Fractures with Simple Adjustments
Falls are a leading cause of fractures in those with osteoporosis. Fall prevention is essential, especially for older adults. Here are some practical tips:
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Install nightlights in hallways and bathrooms
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Remove tripping hazards like rugs and cords
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Keep floors clutter-free
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Wear non-slip shoes
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Install grab bars in bathrooms if needed
Preventing falls is just as important as maintaining bone strength.
When Should You Get Screened for Osteoporosis?
Early Detection Saves Lives
Routine osteoporosis screenings typically begin at age 65 for women. The DEXA scan (Dual-Energy X-ray Absorptiometry) is the gold standard test for measuring bone density.
However, you may need earlier screening if:
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You weigh less than 127 pounds
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You have a history of low-trauma fractures
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You take medications like steroids
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One of your parents had a hip fracture
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You’re a current smoker
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You suffer from alcoholism
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You have rheumatoid arthritis
If any of these risk factors apply, speak with your healthcare provider about getting screened earlier.
FAQs:
Q1: Can osteoporosis be completely prevented?
A: While not always avoidable, many cases of osteoporosis can be prevented or delayed through healthy lifestyle choices like diet, exercise, and regular screenings.
Q2: What is the best age to start focusing on bone health?
A: Bone health should be a focus from childhood. The earlier you start, the more bone mass you can build to protect against future loss.
Q3: Do men need to worry about osteoporosis too?
A: Yes. While women are at higher risk, men can also develop osteoporosis, especially those over age 70 or with certain risk factors.
Q4: How do I know if I need a DEXA scan?
A: If you’re a woman over 65, or younger with risk factors (low weight, fractures, medication use, etc.), your doctor may recommend a DEXA scan.
Q5: Can osteoporosis be reversed?
A: While it can’t be completely reversed, treatment and lifestyle changes can slow its progression and improve bone strength over time.
