People of any age can develop osteoporosis. According to the National Osteoporosis Foundation, 1 in 2 women and up to 1 in 4 men age 50 or older will break a bone due to this condition. See below for steps you can take to keep your bones healthy and slow bone loss.
It’s important to take care of your health and get the preventive care that your doctor recommends. See these recommendations for some of the most common preventive care.
See preventive care guidelines (PDF)
What causes osteoporosis?
As we age, our bodies become less able to absorb the calcium needed to support healthy bones. As a result, our bones may become weak or brittle and break easily. Usually this bone loss happens over several years.
Many other factors also contribute to osteoporosis. You can control some, but not all, of these factors.
Osteoporosis risk factors you can’t change:
- Gender. Women are at increased risk for osteoporosis. They also lose bone density faster than men due to changes that occur with menopause.
- Age. Our bones thin and weaken as we age. The older you are, the more you are at risk for osteoporosis.
- Body type. Small, thin-boned women have a greater chance of developing osteoporosis.
- Race. White and Asian women have the highest risk for osteoporosis. African American and Hispanic women are also at significant risk.
- Health problems. Some chronic health problems like lupus or multiple sclerosis can increase your risk for osteoporosis because the medications required to treat them can cause bone loss.
- Family history. If your parents have reduced bone mass or a history of bone loss or fractures, you may be at greater risk.
Risk factors you can change:
- Diet. A diet low in calcium and vitamin D can make you more prone to bone loss.
- Exercise. Lack of exercise or prolonged bed rest can weaken your bones.
- Smoking. Smoking is bad for your bones and makes it harder for your body to absorb calcium.
- Alcohol. Consuming more than two or three ounces of alcohol a day can make you more prone to bone loss and put you at increased risk of falling.
Signs of osteoporosis
Osteoporosis is a silent disease. You won’t be able to feel your bones weakening. Often, the first sign may be a broken bone in your hip, spine or wrist. Or you may notice you are getting shorter or your upper back is curving forward. Talk with your doctor as soon as you notice changes in your height or a curve in your spine.
Tips to prevent bone loss
Here’s how to keep bones healthy and prevent bone loss later in life:
- Eat a diet rich in calcium and vitamin D. We need more calcium as we age, and vitamin D helps our body absorb that nutrient more efficiently. Dairy foods, fish and dark-green leafy vegetables like kale, collards and broccoli are high in calcium. You can get vitamin D from eggs, fatty fish, cereal and milk. Also talk with your doctor about supplements.
- Do weight-bearing activities three or four times a week. Weight-bearing exercises help build bones and keep them strong. They include activities that keep you on your feet, like walking, dancing, playing tennis or practicing your balance. Check with your doctor before you begin an exercise program to make sure it’s right for you.
- Stop smoking. Smoking causes your body to make less estrogen, a hormone that protects your bones. This is true for men and women. Check with your health plan to see if it offers a program to help you quit tobacco.
- Drink less alcohol. Heavy alcohol use can damage your bones and increase the chance of osteoporosis later in life.
Treatment for osteoporosis
Your doctor may recommend lifestyle changes or prescribe drugs that can rebuild bone or slow the rate of bone loss. You’ll likely need to have follow-up visits with your doctor to check the success of your treatment plan in slowing bone loss.
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