Preventing Osteoporosis: You're Never Too Young to Focus on Your Bone Health

Everyone loses bone mass as they age. However, not everyone develops osteoporosis, severe bone loss that leads to frail, brittle bones. 

Osteoporosis and low bone density are common in people over 50, with about 54 million people in the United States — half of all adults 50 and over — at an increased risk of breaking a bone.  But you don’t have to wait until you’re 50 to start building bone mass to help prevent this common bone disease. 

Many people don’t know they have osteoporosis or low bone density until they break a bone. With a bone density scan, you can learn more about your bone health before that happens.

At Mira Women’s Health & Midwifery located in Boca Raton, board-certified OB/GYNs Kenneth Konsker, MD, and Emily Woodbury, MD, and our expert team of women’s health providers can help you prevent or manage osteoporosis with bone density testing and personalized treatment plan. 

Here, our team shares tips you can take right now to help you build strong bones and prevent osteoporosis.

Symptoms and risk factors for osteoporosis

Osteoporosis is often called the “silent” disease because it happens gradually with few symptoms in the early stages. 

As it progresses, you may notice that you’ve shrunk an inch or more when getting your height checked at your annual physical or have a stooped posture. Most often, people learn they have the disease when they break a bone.

While everyone is at risk of developing it, women develop osteoporosis much more than men. In fact, half of all women and up to 25% of men will break a bone in their lifetime as a result of osteoporosis. Some factors increase your risk that you can’t prevent, such as:

• being a woman
• being white or Asian
• having a family history
• having a small body frame
• menopause

However, there are factors that you can modify to help lower your risk of developing osteoporosis. These factors include:

• Quit smoking
• Reduce alcohol consumption
• Don’t spend most of your day sitting

Additionally, you can make several lifestyle modifications to help prevent osteoporosis.

How to prevent or manage osteoporosis

Unfortunately, women start with lower bone density than men. Plus, during menopause, the gradual loss of estrogen can also contribute to osteoporosis. The good news is that you can start right now to help build strong bones; the earlier you start, the better. 

For one, you can ensure you get enough calcium through your diet, supplements, or both. Women under 50 need 1,000 mg of calcium a day, and women older than 50 need 1,200 mg. Some foods high in calcium include yogurt, cheese, canned sardines, and broccoli. Other ways to prevent osteoporosis include:

Watch your diet

In addition to calcium-rich food, your diet should include plenty of protein and vitamin D to help your body absorb calcium. Eating a diet chockful of healthy foods such as lean protein, low-fat dairy, and colorful vegetables and fruit will help you maintain a healthy weight, which is an important factor in preventing osteoporosis. 

Exercise

Regular exercise, especially weight-bearing exercise, is vital to preventing bone loss. Consider walking, running, biking, hiking, or lifting weights. 

Focus on balance

In addition to running or lifting weights, exercise that improves balance, such as yoga and Tai Chi, helps prevent falls. By focusing on balance and minimizing your risk of falls, you also reduce your risk of breaking or fracturing a bone. 

Call Mira Women’s Health & Midwifery to make an appointment for a bone density scan and to learn more about osteoporosis prevention. 

Visit us on Facebook and Instagram.