Osteoporosis Prevention: Building and Protecting Bone Density

Osteoporosis — meaning "porous bone" — is a condition in which bones become weak and brittle, increasing the risk of fractures from minor falls or even everyday activities. It affects 10 million Americans, with another 44 million having low bone density (osteopenia).

Who Is at Risk?

• Women (especially post-menopausal)
• Adults over 50
• Small body frame
• Family history of osteoporosis
• Low calcium or vitamin D intake
• Sedentary lifestyle
• Smoking or heavy alcohol use
• Long-term use of corticosteroids
• Certain conditions: rheumatoid arthritis, celiac disease, eating disorders

Building Bone at Every Age

Peak bone mass is reached around age 30. The more bone you build before then, the more you have to lose before reaching the fracture threshold.

Calcium

• Adults 19–50: 1,000 mg/day
• Women 51+, men 71+: 1,200 mg/day
• Best sources: dairy, fortified plant milks, leafy greens, sardines with bones

Vitamin D

• Adults 19–70: 600 IU/day; 71+: 800 IU/day
• Enables calcium absorption; most people in northern latitudes are deficient
• Sources: sunlight, fatty fish, fortified foods, supplements

Weight-Bearing Exercise

• Walking, jogging, dancing, tennis, and strength training stimulate bone formation
• Aim for 30 minutes most days

Avoid Bone-Depleting Habits

• Quit smoking
• Limit alcohol (more than 2 drinks/day accelerates bone loss)
• Limit caffeine (high intake may slightly reduce calcium absorption)

Screening

The DEXA scan measures bone mineral density. The U.S. Preventive Services Task Force recommends screening for:

• Women 65 and older
• Younger postmenopausal women with risk factors

Talk to your doctor about your bone health and whether screening or treatment is appropriate for you.