Osteoporosis is a chronic condition that weakens bones, making them fragile and prone to fractures. The good news is that in many cases, osteoporosis can be prevented—and even partially reversed—through healthy habits, nutrition, and early detection.

Your bones are living tissues, constantly breaking down old cells and replacing them with new ones. When bone loss occurs faster than bone formation, the structure becomes porous and brittle—a hallmark of osteoporosis.

Osteoporosis Risk Factors

Although anyone can develop osteoporosis, certain groups are more at risk. The condition is significantly more common among people assigned female at birth. About one in five women over 50 will experience osteoporosis, compared to one in twenty men in the same age group.

Additional risk factors include:

  • Long-term use of medications such as corticosteroids, anti-seizure drugs, or proton pump inhibitors

  • Family history of osteoporosis or frequent bone fractures

  • Low estrogen levels (in women) or low testosterone levels (in men)

  • Poor diet lacking calcium and vitamin D

  • Sedentary lifestyle or extended periods of bed rest

  • Surgical removal of the ovaries before menopause

  • Being underweight or having a small body frame

  • White or Asian ethnicity

  • Cigarette smoking or heavy alcohol consumption

  • Overactive thyroid (hyperthyroidism)

  • Older age

After menopause, women lose bone mass rapidly due to lower estrogen levels. Around age 65–70, bone loss becomes similar for both men and women.

Reducing Your Risk

You can take proactive steps at any age to lower your risk of osteoporosis. The best prevention begins early—ideally during childhood and adolescence—when bones are still developing. Strong bone density built during youth creates a solid foundation for lifelong bone health.

As an adult, maintaining healthy habits can continue to protect your bones:

  • Eat a balanced diet: Include plenty of vegetables, fruits, lean proteins, and calcium-rich foods like low-fat dairy or fortified plant-based alternatives.

  • Get enough vitamin D: Sun exposure (about 15 minutes per day) helps your body produce vitamin D. You can also get it from eggs, oily fish (like salmon or tuna), fortified juices, and mushrooms.

  • Stay active: Weight-bearing and resistance exercises—like walking, light strength training, or yoga—help maintain bone density and balance.

  • Maintain a healthy weight: Being underweight increases your risk of bone weakness and fractures.

  • Get regular screenings: Especially if your parents or grandparents were diagnosed with osteoporosis or had frequent fractures.

  • Prevent falls: Use assistive tools like canes or handrails, ensure your home is well-lit, and remove tripping hazards like loose rugs.

  • Avoid smoking and limit alcohol: Both accelerate bone loss and reduce bone strength.

Symptoms of Osteoporosis

Osteoporosis is often called a “silent disease” because it develops without pain or visible symptoms—until a fracture occurs.

Commonly affected areas include the hip, wrist, and spine.

You may experience:

  • Sudden or unexplained bone fractures

  • Back pain or collapsed vertebrae

  • Gradual loss of height

  • Stooped posture

  • Slower recovery or chronic pain after a fracture

In advanced cases, even mild pressure or coughing can cause a bone to break. Hip fractures, in particular, can severely affect mobility and independence, increasing the risk of long-term disability or premature death.

Treatment Options

If you’ve been diagnosed with osteoporosis, your healthcare provider’s goal is to slow bone loss, prevent fractures, and restore bone strength as much as possible.

Recommended strategies include:

  • Exercise regularly: Focus on low-impact, bone-safe activities like walking, swimming, or stretching to strengthen muscles and improve balance. Avoid high-impact sports that strain fragile bones.

  • Work with professionals: A physical therapist or exercise physiologist can design a safe program tailored to your needs.

  • Take supplements: Calcium and vitamin D supplements are often prescribed to support bone rebuilding.

  • Medication: Depending on your condition, a doctor may prescribe treatments to slow bone loss or stimulate new bone growth, such as bisphosphonates or hormone therapy.

  • Safety and fall prevention: Keep your environment hazard-free—use non-slip shoes, remove clutter, and consider living arrangements that minimize fall risks.

Get an Annual Physical

Routine checkups are essential for early detection and management. Your doctor may recommend a bone density test (DXA scan) to measure bone mineral content and detect early signs of bone loss.

  • For women: Testing typically begins at age 65, or earlier if you have risk factors or are postmenopausal.

  • For men: Discuss screening options at age 65 or older, especially if there’s a family history of fractures.

  • Frequency: Every 2–3 years, or as advised by your healthcare provider.

Unlike a standard X-ray, a DXA scan can identify low bone density before fractures occur, allowing timely intervention.

Living With Osteoporosis

Osteoporosis doesn’t have to limit your lifestyle. With consistent care and awareness, most people manage it effectively.

Tips for daily living:

  • Use supportive furniture and handrails to prevent falls.

  • Engage in balance and strength exercises to stay mobile.

  • Practice relaxation or mindfulness to reduce fear of movement.

  • Join support groups or educational programs about bone health.

Small, daily choices—like eating calcium-rich meals and staying active—can make a powerful difference in preserving your independence and well-being.