Osteoporosis is a condition in which the body loses bone mass, leading to weaker, more brittle bones and a risk for more frequent fractures and breaks. Around 10 million Americans have osteoporosis, and 40 million have low bone density. Osteoporosis is more likely to develop as you age, especially for women.
Known as a “silent disease,” osteoporosis symptoms aren’t always easy to detect. Most people don’t suspect they have osteoporosis until their first fracture.
While this may sound a bit concerning, you have options. There are plenty of healthy lifestyle and self-care habit changes you can make to help prevent osteoporosis.
How to stop osteoporosis
As we age, our risk of osteoporosis and other bone density issues increases. This is especially true for women, as menopause can impact bone density. And while osteoporosis can’t be “stopped” once it starts, there are measures you can take to slow its progress, and to manage it once it does.
After 50, habit changes like exercise and diet can make a big difference in maintaining good bone health. Physical therapy and medication can also help manage or prevent osteoporosis from worsening over time so you can remain pain-free and active.
Preventing osteopenia from becoming osteoporosis
The stage before osteoporosis is called osteopenia – a loss of bone mass or density. Osteopenia is detectible only by a bone scan. While osteopenia doesn’t always progress to osteoporosis, it greatly increases your risk of developing it – especially if your osteopenia goes untreated. Getting an osteopenia diagnosis is an important step in slowing bone density loss, as starting treatment can help you prevent this condition from turning into osteoporosis.
Lifestyle changes for preventing osteoporosis
There’s no single, one-size-fits-all solution to preventing osteoporosis. But a combination of habit and lifestyle changes can set you up for a healthier future.
How to improve bone density with exercise
Whether you’re at risk of developing osteoporosis or managing an osteopenia diagnosis, building bone density through physical activity is one of the most important tools in your toolbox.
Weight-bearing exercise and bone strength
Weight-bearing exercises use gravity to apply resistance to your bones and are great for osteoporosis prevention. They help build bone density and stimulate bone tissue production. Common weight-bearing exercises include walking, jogging, stair climbing, dancing and aerobics.
Strength training for better bone health
Another form of exercise that’s beneficial for osteoporosis prevention is strength training. This can include using free weights and exercise machines and using your body’s own weight to promote muscle and bone strength – think squats, planking and sit-ups. Regular strength training can help fortify your muscles, which pull on your bones, strengthening and promoting bone growth.
Before getting started, touch base with your doctor, especially if you have an osteopenia diagnosis. You don’t want to jump into high-impact physical activity that puts you at risk of breaks, sprains and other injuries.
Foods that can help prevent osteoporosis and osteopenia
A healthy diet for seniors can make a big difference in osteoporosis and osteopenia prevention. Your focus should be creating a diverse, colorful plate full of different nutrients – think more whole, healthy foods and less prepackaged snacks full of sugar, saturated fats and salt.
Adding some of these foods to your diet may help improve bone strength:
- Dark leafy greens like kale, collard greens and bok choy are rich in calcium and vitamin K, both important nutrients for better bone health.
- Citrus fruits such as grapefruit and oranges are rich in vitamin C, which has been shown to help prevent loss of bone density.
- Healthy proteins can help you build muscle and stimulate bone growth. And the best part is that protein can be found in many different types of foods, including lean meats, nuts and legumes. Look to foods like:
- Lean fish like fresh-caught salmon, sardines and pilchard
- Soy-based proteins like tofu, which also includes calcium and isoflavones for helping stave off bone issues
- Whole grains made with fortified flour like whole-grain bread, brown rice and oatmeal – these foods also come with added fiber and potassium
- Nuts and seeds, like sunflower seeds and almonds, contain fiber, calcium and magnesium, all building blocks for stronger bones
Does milk prevent osteoporosis?
We’ve all heard about the bone health benefits of milk, which is widely known as a great source of calcium and vitamin D. However, preventing osteoporosis isn’t as simple as drinking a glass of milk a day.
In fact, research on the relationship between dairy and osteoporosis prevention is mixed. Some studies suggest that dairy-rich foods can help build better bone strength, but some caution against overconsumption.
So proceed with moderation and variety. Milk, milk alternatives like soy and oat, and other dairy products such as yogurt and cottage cheese are a great part of a diet that boosts bone health. But dairy should be just one of the many food types you add to your daily intake.
Osteoporosis-fighting vitamins and supplements
There are many essential nutrients that can aid in maintaining and even strengthening your bones, helping you fight the risk of developing osteoporosis.
Calcium
Calcium is one of the most plentiful minerals in the body and is stored largely in your bones, helping them stay strong and healthy. Consume 1,000 to 1,200 milligrams of calcium a day if you’re over the age of 50.
Vitamin D
Vitamin D helps bones absorb the calcium that your body gets from food or supplements. It also facilitates muscle and immune system strengthening. Adults over 50 should have at least 600 to 800 IU of vitamin D each day.
Vitamin K
Vitamin K is known to help increase bone mineral density, fortifying your bones against the risk of injury or fracture. Most guidelines recommend that seniors get 90 to 120 micrograms of vitamin K a day.
Magnesium
Much like vitamin K, magnesium is thought to help improve bone mineral density, strengthening your bones and preventing injury. Seniors should shoot for 320 to 420 milligrams of magnesium each day.
While it’s best to get key vitamins and nutrients through whole, healthy food, sometimes that’s not always an option. If you’re looking to add a supplement or two to your bone health-building regimen, start with your doctor. They’ll be able to tell you which you’re in need of and how much you’ll need to get started.
Some supplements can interact with prescription drugs, impacting absorption levels or increasing your chances of side effects. Working alongside your doctor will help you prevent medicine interactions and ensure you don’t accidentally get too much of a single nutrient.
Other lifestyle choices
Diet and exercise aren’t the only things you can do to boost bone health. There are other lifestyle changes you can make that will help prevent osteoporosis or osteopenia.
Getting regular bone density screenings and checkups can help ensure you’re staying in a healthy range. Experts recommend testing every two years, but your doctor may want to do this more frequently if osteoporosis runs in your family or you’ve shown signs of weakened bone density.
Also, we’ve talked a lot about things you can do to prevent bone issues, but there are things to not do as well. Smoking has been linked to a decrease in bone mass, compromising the health and function of your bones. Quitting smoking is a great way to ensure that your bones stay healthy and strong. Also, regular alcohol consumption has been shown to decrease the body’s absorption of calcium and vitamin D, both critical nutrients for strengthening and maintaining bone health.
Lifestyle changes are effective and necessary for preventing osteoporosis and osteopenia, but sometimes the best thing you can do is get professional help. If you’re concerned about your bone health or think you’re at risk of developing osteoporosis, it’s time to speak with your doctor. They’ll help monitor your bone density levels, assess symptoms, and review additional treatment options.
Start with a Medicare Annual Wellness Visit
Looking for a good opportunity to talk with your doctor about osteoporosis? Start with your Medicare Annual Wellness Visit. It’s a perfect time to talk about any current symptoms you have and to see if you need any additional tests or treatments.