Table of ContentsView AllTable of ContentsWhat Is Osteoporosis?Your Osteoporosis RiskHow to Prevent OsteoporosisFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Is Osteoporosis?
Your Osteoporosis Risk
How to Prevent Osteoporosis
Frequently Asked Questions
You can’t change your age or genetics, but you can make some dietary and lifestyle adjustments to lower your risk ofosteoporosis. This article will discuss osteoporosis prevention,treatments, and more.
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Osteoporosis causes bones to become weak and brittle. The word osteoporosis means “porous bone.” The condition is the most common bone disease, and is most commonly found in older adults, people assigned female at birth, and people of Caucasian descent.
Healthy bones have a structure that is similar to a honeycomb, which has small holes. In people with osteoporosis, the holes and spaces that make up bones are significantly larger. This loss of bone density and mass leads to the weakening of the bones.
RecapOsteoporosis leads to weak and brittle bones and an increased risk of bone fractures. Aging can lead to osteoporosis, but other conditions can also cause a person to develop it.
Recap
Osteoporosis leads to weak and brittle bones and an increased risk of bone fractures. Aging can lead to osteoporosis, but other conditions can also cause a person to develop it.
Although everyone is at risk of developing osteoporosis over time, some factors can increase your risk of having the condition, including:
RecapEveryone is at risk of developing osteoporosis as they age. However, there are some lifestyle changes you can make that can decrease your chances of developing osteoporosis.
Everyone is at risk of developing osteoporosis as they age. However, there are some lifestyle changes you can make that can decrease your chances of developing osteoporosis.
In some cases, osteoporosis can be prevented with the right lifestyle changes.
Eat a Healthy Diet
Eating a diet rich in nutrients and vitamins can help keep your bones strong and healthy. A diet that includes protein, calcium, and vitamins D, C, and K can reduce your risk of developing osteoporosis.
Foods that are highest in calcium are dairy products, including milk, yogurt, and cheese. For people who do not eat dairy products, other good sources of calcium include kale, dried figs, broccoli, and calcium-fortified juices and breads.
The best source of vitamin D is the sun, but the nutrient can also be found in oily fish such as sardines, herring, and salmon. Red meat, liver, and egg yolks are also great sources of vitamin D. For people who don’t eat meat, fortified soy milk, mushrooms, and fortified cereals are great options.
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Take Vitamins
In the event that your diet does not fulfill your nutrition needs, especially forvitamin Dandcalcium, it is recommended that you takesupplements.
Adults assigned male at birth need roughly 1,000 milligrams (mg) of calcium and between 400 and 1,000 international units (IU) of vitamin D daily. Adults assigned female at birth need the same amount of vitamin D, but their calcium intake should be at 1,000 mg to 1,200 mg per day.
Exercise More
Research has shown that having a regular exercise routine can help prevent bone density loss and osteoporosis. That means that you should include cardio or aerobic exercises, weights, and muscle-building exercises, and low-impact exercises such as yoga, in your routine.
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Summary
Osteoporosis can happen to anyone. Aging, genetics, and overall health can play a role in whether you develop this condition. If you believe you are at a higher risk of developing osteoporosis, you can begin prevention strategies such as eating a healthy diet, getting enough calcium and vitamin D, and exercising regularly.
A Word From Verywell
Having osteoporosis puts you at a greater risk of fractures as you get older. Although it is not completely unavoidable, there are ways you can lower your risk of developing osteoporosis and take care of your bones as early in your life as possible.
The best time to start preventing bone density loss and decreasing your risk of bone disease is now, regardless of how old you are. Bone health is an important part of your overall health, and taking care of yours now will ensure that your bones stay healthy as you get older.
Frequently Asked QuestionsThere is no right age to prevent osteoporosis because you can begin prevention at any stage of your life. There are even things that can be done in childhood to ensure healthy bones. For example, eating a nutritious diet and exercising regularly will help decrease a child’s chances of developing bone disease later in life.Research shows that strength training, or lifting weights, is a great way to prevent osteoporosis. One particular study looked at how strength training affects bone mineral density in young people assigned female at birth. The results showed that bone density in those who participated in the exercises was improved in just 12 weeks.The best way to prevent osteoporosis naturally is to focus on your lifestyle. Things such as exercising more, eating healthier foods, and avoiding vices such as smoking or alcohol can all be beneficial when it comes to preventing the loss of bone density. Studies have also shown that not getting enough sleep can increase the risk of osteoporosis development, so ensuring that you get good quality rest every day may help to lessen your chances of developing the bone disease.
There is no right age to prevent osteoporosis because you can begin prevention at any stage of your life. There are even things that can be done in childhood to ensure healthy bones. For example, eating a nutritious diet and exercising regularly will help decrease a child’s chances of developing bone disease later in life.
Research shows that strength training, or lifting weights, is a great way to prevent osteoporosis. One particular study looked at how strength training affects bone mineral density in young people assigned female at birth. The results showed that bone density in those who participated in the exercises was improved in just 12 weeks.
The best way to prevent osteoporosis naturally is to focus on your lifestyle. Things such as exercising more, eating healthier foods, and avoiding vices such as smoking or alcohol can all be beneficial when it comes to preventing the loss of bone density. Studies have also shown that not getting enough sleep can increase the risk of osteoporosis development, so ensuring that you get good quality rest every day may help to lessen your chances of developing the bone disease.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol.2017 Mar;4(1):46-56. doi:10.5152/eurjrheum.2016.048Akkawi I, Zmerly H.Osteoporosis: Current Concepts.Joints.2018 Jun 14;6(2):122-127. doi:10.1055/s-0038-1660790Al-Bashaireh AM, Haddad LG, Weaver M, Chengguo X, Kelly DL, Yoon S.The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms.J Osteoporos.2018 Dec 2;2018:1206235. doi:10.1155/2018/1206235Gaddini GW, Turner RT, Grant KA, Iwaniec UT.Alcohol: A Simple Nutrient with Complex Actions on Bone in the Adult Skeleton.Alcohol Clin Exp Res.2016 Apr;40(4):657-71. doi:10.1111/acer.13000Cleveland Clinic.Osteoporosis.Cunningham TD, Di Pace BS.Is Self-Reported Sleep Duration Associated with Osteoporosis? Data from a 4-Year Aggregated Analysis from the National Health and Nutrition Examination Survey.J Am Geriatr Soc.2015 Jul;63(7):1401-1406. doi:10.1111/jgs.13477Levis S, Lagari VS.The role of diet in osteoporosis prevention and management.Curr Osteoporos Rep.2012 Dec;10(4):296-302. doi:10.1007/s11914-012-0119-yNational Osteoporosis Foundation.Calcium and vitamin D.Daly RM, Dalla Via J, Duckham RL, Fraser SF, Helge EW.Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription.Braz J Phys Ther.2019 Mar-Apr;23(2):170-180. doi:10.1016/j.bjpt.2018.11.011Mosti MP, Carlsen T, Aas E, Hoff J, Stunes AK, Syversen U.Maximal strength training improves bone mineral density and neuromuscular performance in young adult women.J Strength Cond Res.2014 Oct;28(10):2935-2945. doi:10.1519/JSC.0000000000000493Additional ReadingSözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol.2017 Mar;4(1):46-56. doi:10.5152/eurjrheum.2016.048
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol.2017 Mar;4(1):46-56. doi:10.5152/eurjrheum.2016.048Akkawi I, Zmerly H.Osteoporosis: Current Concepts.Joints.2018 Jun 14;6(2):122-127. doi:10.1055/s-0038-1660790Al-Bashaireh AM, Haddad LG, Weaver M, Chengguo X, Kelly DL, Yoon S.The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms.J Osteoporos.2018 Dec 2;2018:1206235. doi:10.1155/2018/1206235Gaddini GW, Turner RT, Grant KA, Iwaniec UT.Alcohol: A Simple Nutrient with Complex Actions on Bone in the Adult Skeleton.Alcohol Clin Exp Res.2016 Apr;40(4):657-71. doi:10.1111/acer.13000Cleveland Clinic.Osteoporosis.Cunningham TD, Di Pace BS.Is Self-Reported Sleep Duration Associated with Osteoporosis? Data from a 4-Year Aggregated Analysis from the National Health and Nutrition Examination Survey.J Am Geriatr Soc.2015 Jul;63(7):1401-1406. doi:10.1111/jgs.13477Levis S, Lagari VS.The role of diet in osteoporosis prevention and management.Curr Osteoporos Rep.2012 Dec;10(4):296-302. doi:10.1007/s11914-012-0119-yNational Osteoporosis Foundation.Calcium and vitamin D.Daly RM, Dalla Via J, Duckham RL, Fraser SF, Helge EW.Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription.Braz J Phys Ther.2019 Mar-Apr;23(2):170-180. doi:10.1016/j.bjpt.2018.11.011Mosti MP, Carlsen T, Aas E, Hoff J, Stunes AK, Syversen U.Maximal strength training improves bone mineral density and neuromuscular performance in young adult women.J Strength Cond Res.2014 Oct;28(10):2935-2945. doi:10.1519/JSC.0000000000000493Additional ReadingSözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol.2017 Mar;4(1):46-56. doi:10.5152/eurjrheum.2016.048
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol.2017 Mar;4(1):46-56. doi:10.5152/eurjrheum.2016.048Akkawi I, Zmerly H.Osteoporosis: Current Concepts.Joints.2018 Jun 14;6(2):122-127. doi:10.1055/s-0038-1660790Al-Bashaireh AM, Haddad LG, Weaver M, Chengguo X, Kelly DL, Yoon S.The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms.J Osteoporos.2018 Dec 2;2018:1206235. doi:10.1155/2018/1206235Gaddini GW, Turner RT, Grant KA, Iwaniec UT.Alcohol: A Simple Nutrient with Complex Actions on Bone in the Adult Skeleton.Alcohol Clin Exp Res.2016 Apr;40(4):657-71. doi:10.1111/acer.13000Cleveland Clinic.Osteoporosis.Cunningham TD, Di Pace BS.Is Self-Reported Sleep Duration Associated with Osteoporosis? Data from a 4-Year Aggregated Analysis from the National Health and Nutrition Examination Survey.J Am Geriatr Soc.2015 Jul;63(7):1401-1406. doi:10.1111/jgs.13477Levis S, Lagari VS.The role of diet in osteoporosis prevention and management.Curr Osteoporos Rep.2012 Dec;10(4):296-302. doi:10.1007/s11914-012-0119-yNational Osteoporosis Foundation.Calcium and vitamin D.Daly RM, Dalla Via J, Duckham RL, Fraser SF, Helge EW.Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription.Braz J Phys Ther.2019 Mar-Apr;23(2):170-180. doi:10.1016/j.bjpt.2018.11.011Mosti MP, Carlsen T, Aas E, Hoff J, Stunes AK, Syversen U.Maximal strength training improves bone mineral density and neuromuscular performance in young adult women.J Strength Cond Res.2014 Oct;28(10):2935-2945. doi:10.1519/JSC.0000000000000493
Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol.2017 Mar;4(1):46-56. doi:10.5152/eurjrheum.2016.048
Akkawi I, Zmerly H.Osteoporosis: Current Concepts.Joints.2018 Jun 14;6(2):122-127. doi:10.1055/s-0038-1660790
Al-Bashaireh AM, Haddad LG, Weaver M, Chengguo X, Kelly DL, Yoon S.The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms.J Osteoporos.2018 Dec 2;2018:1206235. doi:10.1155/2018/1206235
Gaddini GW, Turner RT, Grant KA, Iwaniec UT.Alcohol: A Simple Nutrient with Complex Actions on Bone in the Adult Skeleton.Alcohol Clin Exp Res.2016 Apr;40(4):657-71. doi:10.1111/acer.13000
Cleveland Clinic.Osteoporosis.
Cunningham TD, Di Pace BS.Is Self-Reported Sleep Duration Associated with Osteoporosis? Data from a 4-Year Aggregated Analysis from the National Health and Nutrition Examination Survey.J Am Geriatr Soc.2015 Jul;63(7):1401-1406. doi:10.1111/jgs.13477
Levis S, Lagari VS.The role of diet in osteoporosis prevention and management.Curr Osteoporos Rep.2012 Dec;10(4):296-302. doi:10.1007/s11914-012-0119-y
National Osteoporosis Foundation.Calcium and vitamin D.
Daly RM, Dalla Via J, Duckham RL, Fraser SF, Helge EW.Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription.Braz J Phys Ther.2019 Mar-Apr;23(2):170-180. doi:10.1016/j.bjpt.2018.11.011
Mosti MP, Carlsen T, Aas E, Hoff J, Stunes AK, Syversen U.Maximal strength training improves bone mineral density and neuromuscular performance in young adult women.J Strength Cond Res.2014 Oct;28(10):2935-2945. doi:10.1519/JSC.0000000000000493
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