Osteoporosis is a disease marked by low bone density and fragile tissue, and you can prevent or delay it. Your body breaks down and rebuilds bone throughout life, but the rebuilding slows with age. Many people notice no symptoms until a minor fall or bump causes a fracture. These lifestyle changes address several risk factors within your control:
Adjust Diet
Since bone tissue depends on minerals and protein, your daily meals directly affect bone strength. Calcium and vitamin D play significant roles in bone health and help to prevent osteoporosis. Calcium forms the structure of bone, and vitamin D is used to aid absorption. Try to include several of these calcium-rich foods each day:
- Low-fat milk, yogurt, and cheese
- Canned sardines or salmon with soft, edible bones
- Leafy greens such as kale, collard greens, and bok choy
- Fortified cereals, orange juice, and plant-based milks
Some habits pull calcium out of your bones. Limit daily alcohol intake, because heavy drinking weakens bones. High salt intake may affect calcium levels in urine, and large amounts of caffeine have a similar effect.
Take Calcium Supplements
Since diet alone does not always meet your needs, a supplement may close the gap. Adults ages 19 to 50 need about 1,000 mg of calcium per day. Bone loss may speed up with age, so add up the calcium from your meals before you choose a supplement dose.
Calcium carbonate and calcium citrate are the two standard forms. Take calcium carbonate with a meal to improve absorption. Your body absorbs calcium in moderate amounts, so split larger amounts across the day. Talk with your doctor before you start, since very high intake may raise your risk of kidney stones.
Exercise Consistently
When muscles pull on bones during movement, the bones respond by adding density. Weight-bearing exercise works your body against gravity, and resistance training places extra load on your skeleton. Aim for at least 30 minutes of activity on most days of the week. Practical options include the following:
- Brisk walking, hiking, or jogging
- Climbing stairs at home or at work
- Dancing or low-impact aerobics
- Lifting weights or using resistance bands two or three times a week
- Performing tai chi or yoga to improve balance and reduce falls
Quit Smoking
Smoking damages bone health in several ways. Toxins in tobacco smoke may harm cells, and they are needed to build new bone. Smoking also may affect hormones, which help protect bone density.
Smokers face hip and spine fractures, and their injuries may heal more slowly. Fracture risk gradually declines after a person stops smoking. In many cases, this drop in risk takes several years.
If you smoke, ask your doctor about tools to help you quit. Typical options include nicotine patches, gum, lozenges, and prescription medicines. Hotlines may provide coaching, and many apps track your progress.
Get Evaluated for Osteoporosis
Lifestyle changes can be made to lower some risk factors, but genetics and age also affect bone health. A bone density test, which uses a low-dose X-ray called a DEXA scan, measures bone strength in minutes. Ask your doctor about earlier testing if you have a family history, a past fracture, or early menopause.
