Osteoporosis Prevention Starts Now: What Every Woman Needs to Know (Copy)

Osteoporosis Prevention Starts Now: What Every Woman Needs to Know

When we think about getting older, bone health might not be the first thing that comes to mind, but it should be. Osteoporosis, which literally means “porous bone,” is a silent disease that weakens bones and significantly increases the risk of fractures. It affects an estimated 10 million Americans, with women making up about 80% of that number.

Why are women more at risk? There are a few key reasons:

• Smaller, thinner bones from the start

• Hormonal changes, especially the drop in estrogen after menopause

• A potential history of restrictive dieting or disordered eating can impact peak bone mass and nutrient status

• Longer life expectancy, giving more time for bone loss to occur

Why Osteoporosis Matters

Bone loss happens slowly and without symptoms until a fracture occurs.

Bone loss happens slowly and without symptoms until a fracture occurs. Common fracture sites include:

• Spine: These fractures can cause a loss of height and a hunched posture.

• Hip: Hip fractures often require surgery and can lead to long-term mobility loss.

• Wrist: While sometimes less serious, these can still impact independence.

Fractures don’t just hurt, they’re often life-changing. For older adults, especially women, a hip fracture can lead to loss of independence, long-term care needs, and even increased mortality.

Risk Factors for Osteoporosis

Non-modifiable:

• Female sex

• Age 50+

• Postmenopausal status

• Family history of osteoporosis or fractures

• Caucasian or Asian ethnicity

• Small body frame

Modifiable:

• Inadequate calcium or vitamin D intake

• Sedentary lifestyle

• Smoking

• Excessive alcohol intake

• History of eating disorders

• Certain medications (like steroids or anticonvulsants)

What You Can Do Today

The good news? You can do a lot to protect your bones starting now.

1. Focus on Calcium-Rich Foods

Aim for 1,000–1,200 mg of calcium per day. Good sources include dairy, fortified plant milks, leafy greens, canned salmon with bones, and tofu.

2. Don’t Skip the Vitamin D

Vitamin D helps your body absorb calcium. Sunlight provides some, but supplementation may be necessary, especially in colder months or for those with darker skin tones.

3. Do Weight-Bearing and Resistance Exercise

Walking, dancing, and strength training all help maintain and build bone mass.

4. Limit Alcohol and Avoid Smoking

Both can decrease bone density over time and increase fracture risk.

5. Prioritize Balanced Nutrition

Don’t cut entire food groups or follow overly restrictive diets. Nutrient deficiencies can directly affect bone health.

6. Monitor Bone Density

Ask your healthcare provider about a DEXA scan, especially after age 65 or earlier if you have risk factors.

7. Ask About Medications if Needed

If you’re diagnosed with low bone density (osteopenia or osteoporosis), medications may be recommended to reduce fracture risk.

8. Stay Active and Fall-Safe

Prevent falls with strength and balance exercises. Keep walkways clear and consider home safety updates as you age.

9. Know Your Family History

Genetics matter—talk to your relatives and share that info with your provider.

10. Stay Informed

Awareness is a powerful first step. Learning about bone health now gives you the tools to act before problems arise.

Osteoporosis may be silent, but your response doesn’t have to be. The time to protect your bones is long before a fracture occurs; and that time is now.

---