Osteoporosis doesn’t just affect little old ladies. Half of women over 50 in the United States will break a bone because of this condition. Osteoporosis can also affect men. The good news is you can take steps now to protect your bones and reduce your risk.
At Internal Medicine of Greater New Haven, our team wants to take advantage of Osteoporosis Awareness and Prevention Month to help you better understand the very real concerns about osteoporosis.
Read on to learn how to spot it, what puts you at risk, and the everyday habits that can help keep your bones strong for life. We also share how to protect your bones at every age with smart habits, early scans, and key nutrients.
Osteoporosis means “porous bone.” If you have this condition, your bone tissue becomes thinner and more fragile over time. On the outside, your bones may look fine. But inside, the honeycomb-like structure grows larger and weaker, putting you at greater risk of breaks and fractures.
Because it develops gradually and painlessly, osteoporosis is often called the “silent disease.” Many people don’t know they have it until a sudden break occurs — sometimes from something as minor as a stumble, a strong cough, or lifting a lightweight object.
Fractures typically show up in your hip, spine, wrist, or forearm and can seriously impact your mobility and independence. Complications from fractures can also put you at a higher risk of early death.
Before osteoporosis sets in, you develop a condition called osteopenia. This condition is defined by a lower-than-normal bone density that hasn’t yet crossed into full osteoporosis. Roughly 34 million people in the US have osteopenia, and it affects more than half of postmenopausal women.
Bone loss is tracked using a T-score, measured during a bone density test ( DEXA scan). The lower your score, the more severe your bone loss.
If you’re concerned about your bone health, ask us if you should schedule a scan. DEXA scans are quick, painless, and could give you a valuable head start on prevention.
DEXA scans use a low-dose X-ray to measure mineral levels in key bones, usually your spine and hips. It’s the most accurate way to diagnose osteopenia or osteoporosis early.
The Centers for Disease Control and many OB/GYN practices recommend these scans for women 65 and older and women aged 50–64 with risk factors for bone loss.
While postmenopausal women face the greatest risk, osteoporosis can begin much earlier. You’re at greater risk of developing osteoporosis if you have:
People who smoke or consume alcohol excessively and those on certain medications (like steroids, seizure drugs, and acid reducers) are also at greater risk of developing osteoporosis.
Your background may also play a role: White and Asian women are statistically at higher risk.
Bone health isn’t just something to worry about later in life. Peak bone density is typically reached between ages 25-30. After that, bone loss gradually begins; loss accelerates after menopause.
Within a decade of menopause, some women lose up to 40% of their inner (spongy) bone and 10% of their outer (hard) bone. That’s why early habits matter. The higher your bone density when you’re young, the better protected you’ll be as you age.
Here are some ways to protect your bones:
Your bones need calcium, vitamin D, and protein to stay strong. Aim to get calcium (1,000–1,300 mg daily) primarily through dairy products, leafy greens, sardines and canned salmon, and calcium-fortified foods.
Vitamin D helps your body absorb calcium, and you can get it through fortified foods, sunlight, and small amounts of fatty fish or egg yolks. Many adults need a supplement; we can help you understand if you need one.
Protein matters too. Lean meats, eggs, tofu, quinoa, beans, and legumes all contribute to bone strength.
Weight-bearing and resistance exercises stimulate bone growth and improve balance and coordination. Movement and strength help prevent devastating falls. Walking, hiking, jogging, dancing, and strength training are all excellent choices.
Smoking and excessive alcohol use reduce your body’s ability to absorb calcium and slow bone cell regeneration. Quitting or cutting back can make a big impact on your long-term bone health.
If a scan shows that your bones are thinning or you’ve already been diagnosed with osteoporosis, you have treatment options. Several medications are available that can slow bone loss or stimulate new bone growth. We help tailor a treatment plan based on your health history, fracture risk, and lifestyle.
Osteoporosis might be common, but it’s not inevitable. With early action and the right habits, you can protect your bones — and your independence — for years to come.
Need to schedule a bone density scan or talk through your risk factors? Contact Internal Medicine of Greater New Haven today. Call one of our Connecticut offices or request a consultation on the website.
