When I was younger, a dear family member of mine had osteoporosis, which contributed to a broken leg. I witness firsthand the impact the disease can have on individuals as they get older. How it can affect their ability to stay active, live in their own homes, and keep doing the things they love. This condition weakens bones, causing them to become thin and fragile. A slight fall or even bending the wrong way could lead to a broken bone.
Osteoporosis is a common health condition that often develops with age. Studies estimate that about half of women and 1 in 4 men over the age of 50 will fracture a bone due to it. Hip fractures are severe as they can limit mobility and may require long-term care.
This is why preventing bone loss and fractures is so essential. Strong bones help you stay independent, active, and able to enjoy life to the fullest. The good news? There are steps you can take to help protect your bones.
What Is Osteoporosis?
Our bones may seem solid, but they’re living tissue. They are constantly breaking down and rebuilding. When we’re younger, our bodies make new bones faster than they lose old bones. But as we age, this balance shifts. Sometimes, more bones are lost than replaced. That’s when osteoporosis can happen.
Osteoporosis, when examined closer under a microscope, healthy bones look like a honeycomb. However, with osteoporosis, the holes and spaces in the honeycomb structure become larger, weakening the structure. These fragile bones are more prone to breaking.
Fractures or broken bones resulting from osteoporosis are referred to as fragility fractures. They can occur from a minor fall or even from activities of daily living, such as coughing, twisting, or bending.
Risk Factors
Anyone can get osteoporosis, but some people are more likely to develop it. Risk factors include:
- Age: Bones get weaker as we get older.
- Sex: Higher risk for women, especially after menopause.
- Family history: Biological family members who have osteoporosis or hip fractures increase your risk.
- Body size: Thin or have a small frame, due to having less bone to lose.
- Medicines: Some medications, such as long-term steroid use, can weaken bones.
- Lifestyle: Smoking, drinking a lot of alcohol, not being active, or having poor nutrition.
- Medical conditions: Some illnesses, like rheumatoid arthritis.
Additional screening recommendations from the Cleveland Clinic:
- Females older than 65.
- Males older than 70.
- Individuals older than 50 with a history of previous broken bones.
- Biological parent or grandparents with a history of osteoporosis.
- Individuals with a height loss of an inch and a half or more from their tallest height (typically in their 20s).
If some or none of these apply to you, it’s always a good idea to discuss with your doctor about bone health.
How Do Doctors Test for Osteoporosis
The primary test is a DXA (also called bone density) scan. The DXA scan is a quick and painless exam that typically takes about 10-30 minutes. You lie on a padded table while the machine scans your body using low-dose X-rays to measure how much calcium and minerals are in your bones. The result will tell your doctor how strong your bones are.
Screening and Risk Assessment
- Risk assessment tools: Questionnaires are often used to indicate a person’s chance of having osteoporosis or getting fractures. They include factors such as age, body weight, family history, medications, and health conditions.
- DXA (Dual-energy X-ray Absorptiometry): The DXA scan is the most common Bone Mineral Density (BMD) test. It measures how much mineral (like calcium) is in bones, usually in the hip and spine. Fewer minerals mean weaker bones.
- T-score: The test gives a number called a T-score and compares your bone density to that of a healthy young adult. A score between −1 and −2.5 indicates low bone mass (osteopenia), and a T-score of −2.5 or less indicates osteoporosis.
Testing matters because it can help you and your medical team plan ways to prevent future broken bones.
Everyday Ways to Protect Your Bones
The best news is that many simple, daily habits can keep bones stronger and lower the chance of falling or breaking a bone.
Be Active and Move Your Body
Exercise benefits your body by strengthening your bones and muscles.
- Weight-bearing exercise: Walking, dancing, or climbing stairs.
- Strength training: Lifting weights, using bands, or bodyweight exercises.
- Balance training: Pilates or yoga.
20–30 minutes a few times a week can make a difference. Movement strengthens not only your bones but also lowers your fall risk by improving balance and coordination.
Eat a Bone-Healthy Diet
Fresh, whole foods are one of the best ways to get the vitamins and minerals our bones need. Calcium can be found in foods like milk, cheese, yogurt, beans, and leafy green vegetables. Sources of Vitamin D include oily fish such as salmon, mackerel, and sardines, as well as eggs.
Vitamin Supplementation
Supplements can help support your bone health, but their effects can depend on who is taking them, how they are used, and should be taken with guidance from your healthcare provider. Studies show that vitamin D and calcium supplements can reduce fracture risk in people who are deficient, in long-term care facilities, or with very low dietary intake, supporting bone strength when the body lacks what it needs from food or sunlight. However, recent studies in community-dwelling older adults without deficiency have shown that there may be limited benefit for preventing first-time fractures or falls. It is essential to be aware that excessive use of calcium supplements can raise the risk of kidney stones; studies have shown that very high or infrequent doses of vitamin D have been linked to higher fracture risk in some older adults. Because supplements can help in some cases but harm in others, it is important to use supplements only when needed and under the direction of a healthcare provider.
Make Your Home Safer
Reducing the risks of falls in your home before they happen is a simple way to lower your risk of broken bones. Some ways to reduce the risk are to remove loose rugs or cords, add grab bars in the bathroom, use non-slip mats, keep walkways and stairs well-lit, and wear sturdy shoes. These simple changes like these can prevent accidents and give peace of mind.
Quit Smoking and Limit Alcohol
Smoking and drinking too much alcohol can contribute to making your bones weaker and can increase your risk of falls. Quitting smoking and drinking less not only has significant benefits for bone health but also for your overall health and well-being.
A Simple Bone Health Checklist
Here’s an easy list to help you remember:
Every day
- Move your body: walk, stretch, or do balance exercises.
- Eat protein, calcium-rich foods, and lots of fruits and vegetables.
- Drink water and limit alcohol.
- Avoid smoking.
Every month
- Check your home for fall hazards.
- Make sure your vision and hearing are up to date.
When visiting your doctor
- Ask if it’s time for a DXA scan.
- Review your medicines.
- Talk about bone health if you’ve had a fall or fracture.
Common Questions
Q: Is it too late to protect my bones if I’m already older?
A: No! It’s never too late. Exercise, eating well, and making your home safer all help. Medicines can also make a difference if your doctor recommends them.
Q: Do only women get osteoporosis?
A: No. Women are more likely to get it, but men can get osteoporosis too, especially as they age.
Q: Do I need to take vitamin D and calcium pills?
A: Not always. Some people need them, others don’t. It depends on your body, diet, and health. Only your doctor can say what’s right for you.
Support for Caregivers and Families
Caring for someone with osteoporosis can feel overwhelming. But you play an important role in keeping them safe and healthy. You can:
- Exercise together to make it more fun.
- Help make the home safer.
- Go along to doctor visits.
- Watch for changes in mood, balance, or appetite.
Your support can make a big difference in helping someone stay strong and independent.