Osteoporosis means “porous bone,” which is essentially a weak bone that has lost its density due to the breakdown of calcium. This condition isn’t something that happens overnight. It actually develops over time with age. That’s why it is possible to take steps early in life to minimize the effects of osteoporosis when you’re older. Here are some guidelines that can help curb the severity of osteoporosis later in life.
Eat Right
The nutrients that are best for your bones include vitamins C, D, and K, as well as calcium. Dairy is a common source of calcium, but certain non-dairy foods also contain this nutrient such as salmon, tuna, white beans, and tofu. And eating plenty of fruits and vegetables is an ideal way to get the vitamins and minerals essential for bone health. Consider incorporating foods like green leafy vegetables, red and green bell peppers, pineapple, oranges and strawberries into your diet.
Don’t Smoke
Smoking cigarettes are detrimental to not only your bones but your overall health. Research shows that people who smoke have less bone mass and are more at risk for fractures than non-smokers. Females who smoke tend to produce less estrogen and go into menopause earlier than those who don’t smoke, which can increase bone loss.
Stay Physically Fit
Exercising and maintaining a healthy body weight can go a long way to protect yourself from developing osteoporosis. When you’re active, your bones get stronger, so try weight-bearing exercises like walking and aerobics to build stronger bones. Just be sure to talk to your doctor beforehand to make sure you’re doing what’s best for your particular body type.
Consider Your Medications
Certain medications can affect your bones negatively. A major one is a prednisone, an inflammatory used to treat arthritis. Prednisone weakens your bones by minimizing the amount of calcium your intestines absorb and increasing the amount your kidneys expel. To lessen the chances of bone damage, talk to your doctor about the outcomes of taking the lowest dose for the short amount of time needed to minimize inflammation. In addition, watch out for certain proton pump inhibitors used to control gastrointestinal irritations like esomeprazole (Nexium) and omeprazole (Prilosec).
Bone density generally peaks in the late twenties, which means the reserve built during childhood and early adulthood determines how much margin you carry later in life. After that point the goal shifts from building bone to preserving it.
Not always, because genetics and hormones play a large role, but the risk can be substantially reduced. Adequate calcium and vitamin D, regular weight bearing exercise, not smoking and limiting alcohol all lower the odds.
Women generally start with lower peak bone mass and then lose bone more rapidly in the years around menopause when estrogen declines. That combination makes prevention and screening especially important for women in midlife.
Regular impact activity plus a diet with enough calcium, vitamin D and protein during the growing years builds the peak bone mass that protects against fractures decades later. A sedentary adolescence is a genuine long term risk factor.
Supplements alone are not enough. Calcium and vitamin D support bone health but they do not replace the mechanical loading of exercise, which is the signal that tells bone to stay dense.
Reviewed by Dr. Richard Scheinberg, MD, a board-certified orthopedic surgeon in Santa Barbara with 40 years of surgical experience.
