6 strategies to slow bone loss and prevent osteoporosis

You’ve probably seen people in your life “shrink” as they got older. Or maybe you’ve noticed that you’re not as tall as you once thought.

In any case, this is one classic sign of a common condition called osteoporosis. It’s where someone’s bones gradually become thinner, more brittle and more likely to break.

It affects millions of people — most often in their later years. But there are things you can do to prevent or delay it, says Chalapathi Medavarapu MD, an endocrinologist at PeaceHealth in Eugene, Oregon.

Who gets osteoporosis and why

Several things affect whether or when you might get this condition. Here are the main things that contribute to osteoporosis: 

• Family history. More than 60% of bone health risk is inherited. If a parent has or had osteoporosis or a hip fracture, your chance of experiencing the same goes up.
• Age. Osteoporosis is commonly diagnosed in people over age 50; however, the condition starts much earlier.
• Sex. Worldwide, 1 out of 3 women and 1 of 5 men will develop osteoporosis.
• Medical conditions. Health issues can play a role — either by tearing down bone health or by interfering with the body’s ability to build bone.
• Medications. Several types of medications affect bone health. Examples include steroids, antidepressants, blood thinners and chemotherapies.
• Lifestyle factors. Among the most common day-to-day activities that reduce bone health are long periods of sitting and use of alcohol or tobacco.
• Diet. If your body doesn’t get enough of the right nutrients such as calcium and vitamin D,  your bone health can be affected.
• Hormone imbalances. Women lose up to 25% of their bone mass as their estrogen levels drop at menopause. Men begin losing testosterone around age 70, which also causes a loss of bone mass.

Anyone can develop osteoporosis. The important thing to remember is that the condition doesn’t happen overnight.

“Most of us reach our peak bone mass in our mid 30s. After that, our bones don’t grow as quickly or as much as they did when we were younger,” says Dr. Medavarapu. “You’ll thank yourself for paying attention to good bone health before you’re at the age when it’s typically diagnosed.”

What you can do

Try these six simple steps to slow bone loss:

1. Talk to your doctor. As noted above, your bones can be affected by medications and medical conditions. If these apply to you, your primary care provider can help you identify specific actions to keep your bones healthy for as long as you can.

2. Be physically active every day. 

• Focus on weight-bearing activities. These types of exercises include anything where your feet touch the ground or an immovable surface. Walking, running, jumping rope or using a mini trampoline are a few examples. This type of exercise works because it puts a little pressure on your bones. And that makes your bones work harder. If you already have osteoporosis, ask your provider how or if you can do this without injuring yourself.
• Use strength training and resistance exercises. Resistance exercise strengthens your muscles. And strong muscles help build strong bones. See what your doctor says about your options for doing this type of activity safely.

3. Get enough calcium and vitamin D. Your bones are made up of protein and minerals, especially calcium. If you don’t eat enough calcium, your body will take calcium from your bones. You’ll want to eat the right amount of calcium, but you also need vitamin D for your body to absorb it.

On average, adults should get 1,000-1,300 milligrams (mg) of calcium and 15-20 micrograms (mcg) of vitamin D each day.  You might need more or less, depending on your age, sex and health conditions. Note: There’s a measurement called International Unit or IU on supplement bottles. Learn how IU compares to mcg.

These foods have both calcium and vitamin D:

• Milk (1 cup has 300 mg calcium and 2.9 mcg of vitamin D)
• Sardines (3 oz. have 150-200 mg calcium and 2.5 mcg of vitamin D)
• Soy milk (1 cup has 300 mg calcium and 2.5 mcg of vitamin D)
• Fortified juice (1 cup has 300 mg calcium and 2.5 mcg of vitamin D)

Dairy is a good source of calcium, but you can find it in a lot of other foods to boost your intake. Just a few foods have vitamin D, including oily fish, certain raw mushrooms and egg yolks. That’s why it’s common to opt for a vitamin D supplement.

Be aware of what you eat with calcium. Some substances such as oxalic acid and phytic acid, can block calcium absorption. Spinach, rhubarb and sweet potatoes have oxalic acid. Seeds, beans and grains have phytic acid. Consider getting your calcium separate from these foods.

While it’s important to get enough of both nutrients, you may also want to strike a balance. “Too much of these doesn't add additional benefits for bone gains. In fact, it can lead to side effects or conditions that can end up hurting your bones in the long run,” says Dr. Medavarapu.

Supplements can be an option for either nutrient. Your provider can offer recommendations and tips on how to take them.

4. Avoid smoking. Tobacco decreases your body’s absorption of calcium. It also reduces blood flow and upsets the balance of hormones. All of this weakens bone mass.

5. Limit alcohol. Alcohol affects the way your body breaks down calcium and vitamin D, both of which are critical to strong bones.

6. Prevent falls.  Whether or not you have osteoporosis, it’s wise to take measures to reduce your risk of falling. This might include walking with a cane, wearing shoes with firm traction or removing throw rugs from the floors of your home. Check out other tips to reduce the risk of falls.

“Here’s the biggest point to take home. If you have more than a few risks for the condition, start as soon as you can to take simple steps to keep your bones as healthy as possible,” says Dr. Medavarapu.