Bones are the foundation of our bodies, providing structure, support, and protection. They are living tissues, constantly being remodeled and renewed. Understanding bone health, especially as we age, is crucial for leading an active and fulfilling life. In this blog you’ll learn more about bone health, with a particular focus on osteoporosis and how to protect yourself or your loved ones.

Osteoporosis, a condition characterized by weakened and brittle bones, affects 54 million Americans¹, particularly seniors. It occurs when the body loses bone mass faster than it can be replaced, leading to less bone density and a higher risk of fractures. The term osteoporosis literally means “porous bone," highlighting the structural changes that occur within the bone tissue.

Osteopenia, often considered a precursor to osteoporosis, is a condition where bone mineral density is lower than normal but not yet classified as osteoporosis. While not as severe as osteoporosis, osteopenia still shows a weakening of the bones and an increased risk of developing osteoporosis in the future. Early detection is key to preventing the progression from osteopenia to osteoporosis.

This imbalance leads to a gradual loss of bone mass and an increased risk of osteoporosis. This process typically begins in the 30s and accelerates with age, making bone health a critical concern for seniors.

Several factors can influence your risk of developing osteoporosis. Some of these factors are beyond our control, while others can be influenced through lifestyle changes.

Bone health, like other health conditions or diseases, varies according to the individual and their personal history. The following are considered factors no one can control, even with the best of health practices.

• Age: The risk of osteoporosis increases with age, as bone density naturally declines over time.
• Gender: Women are more likely to develop osteoporosis than men, particularly after menopause due to the decline in estrogen levels.
• Family history: Having a family history of osteoporosis increases your risk of developing the condition.
• Race: Caucasian and Asian individuals have a higher risk of osteoporosis compared to other racial groups.
• Body size: Individuals with a small bone structure or low body weight are at a higher risk of osteoporosis.
• Hormonal imbalances: Low levels of estrogen in women and testosterone in men can contribute to bone loss. Certain medical conditions, such as hyperthyroidism and Cushing's syndrome, can also affect bone health.

Unlike the above list of factors, the following factors can be controlled and changed through education, motivation, guidance, and perseverance.

• Diet: A diet lacking in calcium and vitamin D can weaken bones and increase the risk of osteoporosis.
• Physical activity: Lack of weight-bearing exercise can contribute to bone loss.
• Alcohol consumption: Excessive alcohol consumption can interfere with bone formation and increase the risk of fractures.
• Smoking: Smoking has been linked to decreased bone density and an increased risk of osteoporosis.
• Medications: Certain medications, such as corticosteroids, anticonvulsants, and some cancer treatments, can negatively impact bone health.

Measuring bone mineral density is essential for assessing bone strength and predicting fracture risk. Bone density tests, such as the Dual-energy X-ray absorptiometry (DXA) scan, are quick, safe, and painless procedures that measure the amount of calcium and other minerals in your bones. The DXA scan is considered the gold standard for diagnosing osteoporosis and monitoring treatment effectiveness. Talk to your healthcare provider about getting screened for osteoporosis, especially if you have risk factors for the condition. The frequency of screening will depend on your individual risk factors and bone density results.

Fractures caused by osteoporosis can have significant consequences, leading to:

• Difficulty healing: Osteoporotic fractures often take longer to heal due to the weakened bone structure.
• Loss of independence: Fractures, particularly hip fractures, can impair mobility and independence, requiring help with daily activities.
• Long-term pain: Osteoporotic fractures can cause chronic pain and discomfort, affecting quality of life.
• Loss of mobility: Fractures can limit mobility and physical activity, leading to further bone loss and muscle weakness.

Osteoporosis medications work by slowing down bone breakdown, stimulating bone formation, or both. These medications can help increase bone density, reduce the risk of fractures, and improve overall bone health. Common types of osteoporosis medications include:

• Bisphosphonates: These medications slow down bone breakdown and are available in oral and intravenous forms.
• Hormone therapy: Estrogen therapy can help prevent bone loss in women after menopause. However, it also carries risks, so it's important to discuss the benefits and risks with your doctor.
• Denosumab: This medication blocks a protein that promotes bone breakdown and is administered as an injection.
• Teriparatide and abaloparatide: These medications stimulate bone formation and are administered as daily injections.

Making lifestyle changes and adopting healthy habits can significantly improve your bone health.

Dietary recommendations:

• Calcium: Aim for 1,000-1,200 mg of calcium per day through diet and supplements. Good sources of calcium include dairy products, leafy green vegetables, fortified foods, and calcium supplements.
• Vitamin D: Vitamin D helps your body absorb calcium. Aim for 600-800 IU of vitamin D per day. Good sources of vitamin D include sunlight exposure, fortified foods, and vitamin D supplements.
• Healthy diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Ensure you are consuming enough to keep an ideal, healthy weight.
• Supplements: Talk to your doctor about whether you need calcium and vitamin D supplements. They can help determine the proper dosage based on your individual needs.

Lifestyle changes:

• Weight-bearing exercise: Engage in weight-bearing exercises, such as walking, jogging, dancing, and stair climbing, for at least 30 minutes most days of the week. These exercises help strengthen bones by putting stress on them.
• Strength training: Incorporate strength training exercises, such as lifting weights or using resistance bands, to build muscle mass and improve bone density.
• Balance exercises: Practice balance exercises, such as yoga and tai chi, to improve balance and reduce the risk of falls.
• Quit smoking: Smoking weakens bones and increases the risk of fractures.
• Limit alcohol: Excessive alcohol consumption can interfere with bone formation. Limit alcohol intake to no more than one drink per day for women and two drinks per day for men.

By understanding the basics of bone health, knowing your own risk factors, and adopting healthy lifestyle habits, you can take proactive steps to protect your bones. Regular bone density screenings are essential for monitoring bone health and detecting osteoporosis early. Talk to your doctor about screenings and how often to schedule a bone checkup.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

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• Inna Belfer, M.D., Ph.D., Lanay Mudd, Ph.D., and David Shurtleff, Ph.D, “Tai Chi: What You Need to Know,” National Center for Complementary and Integrative Health, last accessed on April 15, 2025, https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know